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movie "300" workout MAPPED out!!!

holy ghost

holy ghost

New member
think ill try this on AAS for a few weeks

"25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24” box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up
300 reps total"

....in less than 20 minutes.


try it for a few weeks?

its more for crossfit than body building, but sounds like it would switch shit up good for a FEW/.
 
A guy i work with (personal trainer) Has made this into a class at our gym and it has taken off! so many people want to be part of it,witch is fantastic,
not the best for gains haha, oh and i have done it once and straight up it is no picnic! good to see what your made of but
 
That was a one time bet. That is not what they used to get in the shape the did. If you want to see actual film of a few of the cast members progress, go to Gym Jones. Look for a video titled "The Captain".
 
You'll get defined and cut like a mutherfucker on that workout schedule.

When I was in the Army we had a smart ass come to the unit and recommend something like that. It was painful but effective lol
 
Hey ghost I did a shitload of stuff like this when I was in prison.. The mainstay of my training in there was the almighty Burpie.
 
holy ghost said:
think ill try this on anabolic androgenic steroids for a few weeks

"25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24” box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up
300 reps total"

....in less than 20 minutes.


try it for a few weeks?

its more for crossfit than body building, but sounds like it would switch shit up good for a FEW/.
Click to expand...

Why not?
 
I think its bad ass for CARDIO if you manipulated it

All you haters!! Who cares about the fucken movie, The workout is THERE!


dont knock it til ya try it right nelson
 
Actually that workout would be great for 5-6 weeks if you are stuck in a rut. It isn't the exact exercises or training regimine that helps you but rather the entire shock to your system it is going to deliver training that way. You can only imagine the levels your GH is going to rise when you throw something like that at it nonstop.

Milos is training many people (pros) that are making unbelieveable gains on a system set up of nothing but giant sets. It is ridiculous. He sent me one of his leg workouts and just reading it gave me an instant case of quad soreness. (haven't actually tried it yet though)
 
holy ghost said:
well lets see a thread on it ol chap!
Click to expand...


I will have to wait and get home to cut and paste the whole thing. But off the top of my head, this is what I remember :

1 set leg extensions to warm up
1 set lunges to warm up

Ten Reps Each Exercise :
Smith Machine Squats - normal stance
Smith Machine Squats - wide sumo stance
Barbell Front Squats
Smith Machine Squats wide stance (but not as wide as sumo style)
Leg Press Normal Width
Leg Press Feet Wide
Hack Squats all the way down ass to heels
Smith Machine Squats Sissy style, squatting down while leaning back and being on your toes
Hack Squats to parallel
no weight lunges

Rest 10 mins and then a second final set same as above.
 
Jesus christ thats intense

i do most of those workouts, but not in that fassion!

sissy squats are great

hacksquats RULE
 
holy ghost said:
Jesus christ thats intense

i do most of those workouts, but not in that fassion!

sissy squats are great

hacksquats RULE
Click to expand...

Ever try free weight hack squats? That's a MANLY exercise!
 
  • Like
Reactions: ceo
holy ghost said:
No , They dont have a good hacksquat platform at my gym

I WILL DEF TRY THO ! thx
Click to expand...

lmao @ this response.


As for the leg workout...wow...what a lot of volume for one workout. 200 total reps on 10 different exercises. Obviously you'd have to train at a low intensity or you'd never be able to finish. What, like 60% of max, maybe? Then, when do you work legs again? 10-14 days later when they finally recover (assuming no a.a.s.)?


As for the 300 workout...guess it depends on your goals, but I wouldn't waste my time on it.
 
yes my gym is awful
Click to expand...
Oh really? I wish you could see my half-ass gym. I'm the only one that really lifts there to get big. It's kind of funny because I'm in there going all out grunting and screaming while theirs a bunch of old ladies trying to work out their arthritis. I'm pretty sure they think I'm going to run in and give them a Kevin Nash power bomb!
 
Thunderclap47 said:
Oh yeah, to those who can't figure it out. I was thunderclap3322, but have gone platinum and changed to Thunderclap47.
Click to expand...

What happened to the other 3275?
 
Only thing i can see this as useful for is using this as cardio for cutting opposed to treadmill,bike,etc.
 
ceo said:
lmao @ this response.


As for the leg workout...wow...what a lot of volume for one workout. 200 total reps on 10 different exercises. Obviously you'd have to train at a low intensity or you'd never be able to finish. What, like 60% of max, maybe? Then, when do you work legs again? 10-14 days later when they finally recover (assuming no a.a.s.)?


As for the 300 workout...guess it depends on your goals, but I wouldn't waste my time on it.
Click to expand...


You can get more exact workouts from Milos, that is just a leg workout he specifically tailored for me based on my poundages, weight, etc.. I supplied him with.
 
AAP said:
1 set leg extensions to warm up
1 set lunges to warm up

Ten Reps Each Exercise :
Smith Machine Squats - normal stance
Smith Machine Squats - wide sumo stance
Barbell Front Squats
Smith Machine Squats wide stance (but not as wide as sumo style)
Leg Press Normal Width
Leg Press Feet Wide
Hack Squats all the way down ass to heels
Smith Machine Squats Sissy style, squatting down while leaning back and being on your toes
Hack Squats to parallel
no weight lunges

Rest 10 mins and then a second final set same as above.
Click to expand...

Holy crap!!
 
holy ghost said:
think ill try this on anabolic androgenic steroids for a few weeks

"25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24” box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up
300 reps total"

....in less than 20 minutes.


try it for a few weeks?

its more for crossfit than body building, but sounds like it would switch shit up good for a FEW/.
Click to expand...


I heard there was ALOT of computer enhancing on those physiques.
 
alin there there bodies was airbrushed, make up, toners ect

people want ripped abs?

1. build the muscle
2. cut the calories and eat clean
3. cardio

what is so magical about the " 300" workout????

the only thing of value with that workout is the skullfuck your getting thinking your gonna achieve that body thier way
 
holy ghost said:
think ill try this on anabolic androgenic steroids for a few weeks

"25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24” box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up
300 reps total"

....in less than 20 minutes.


try it for a few weeks?

its more for crossfit than body building, but sounds like it would switch shit up good for a FEW/.
Click to expand...

Hey Ghost, I do this type of shit 2-3 times a week and it's awesome. You will increase your work capacity, anerobic threshold and pain tolerance.

A lot of bros on here dis CrossFit but IMO a guy following a Crossfit style program will crush a guy following a Muscle and Fitness style program in almost anything that involves strength, speed, power, coordination, agility balance, flexability, accuracy etc.

I've done body building routines for over 15 years and they do not make you a better athlete. You get stronger and you look pretty in the mirror, but that's about it.

Take my legs for example... I did the body part split routines for years, so my legs were only used to working once a week. I would pound the shit out of them, but only once a week. If I ever had to do anything that involved legs two days in a row, I was useless. Now that I do more CrossFit style stuff, I can work my legs 3 or 4 days in a row without them being sore and useless. My 1RM back squat, front squat and overhead squat is still climbing and my 5k time and 10k time a decreasing at the same time.

Bottom line is this. If you want to look pretty in the mirror or on stage with your pretty pink panties, body building on roids is your best bet. But if you actually need your muscles for work (police, fire, military) or for a sport, box jumps, KB clean and press and pull-ups will help much more than lying hamstring curls, dumbbell side laterals and ez bar preachers. Trust me, I'm living proof.
 
thebadguy54 said:
Hey Ghost, I do this type of shit 2-3 times a week and it's awesome. You will increase your work capacity, anerobic threshold and pain tolerance.

A lot of bros on here dis CrossFit but IMO a guy following a Crossfit style program will crush a guy following a Muscle and Fitness style program in almost anything that involves strength, speed, power, coordination, agility balance, flexability, accuracy etc.

I've done body building routines for over 15 years and they do not make you a better athlete. You get stronger and you look pretty in the mirror, but that's about it.

Take my legs for example... I did the body part split routines for years, so my legs were only used to working once a week. I would pound the shit out of them, but only once a week. If I ever had to do anything that involved legs two days in a row, I was useless. Now that I do more CrossFit style stuff, I can work my legs 3 or 4 days in a row without them being sore and useless. My 1RM back squat, front squat and overhead squat is still climbing and my 5k time and 10k time a decreasing at the same time.

Bottom line is this. If you want to look pretty in the mirror or on stage with your pretty pink panties, body building on steroids is your best bet. But if you actually need your muscles for work (police, fire, military) or for a sport, box jumps, KB clean and press and pull-ups will help much more than lying hamstring curls, dumbbell side laterals and ez bar preachers. Trust me, I'm living proof.
Click to expand...
Yeah do Nelson's calve routine or 20 rep squats and tell me your dancing around with a skirt and no panties on the next day. lol
 
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