My Training Journal

[OneBreath]

Oh and that split and routines above I thought of myself, heres the other one I was thinking of doing that me and SaiBoT thought of together, Monday is for sure but Wednesday and Friday might need a bit of tweeking...

Monday:
Hang Clean with PushPress 3x5 not to failure
Wide Stance Squat 3x6
Pendlay Row 3x8
Pulldown 3x8-10
Lateral Raise 3x8
3 sets biceps-


Wednesday:
Rack Deadlift 2x6
Romanian Deadlift 3x8
Weighted Dips 3-4x6
CGBP 3x8-10
Front Raise 3x8
Bent Over Laterals 3x10

Friday:
Overhead Squat 3x7 <-- not to failure
Front Squat ATG 3x8
Flat BB Bench 3x6
Farmers Walk 3 sets
Pullover 2x10
-superset with-
Cable Crossover 2x10-15

Which do you think would be better?

I like this one. 3 days, big lifts. Try not to get bodybuilders ADD. That's when you over analyze every movement/rep/#sets and are constantly changing your routine.

Unless you keep the same routine for 8-12 weeks, its hard to measure progress and you risk ending up like those guys at the gym who lift year after year and don't look any different than when they started.

End of speech. Ok monday looks sweet.

Tue i would swap out the bent over laterals for standing DB presses (stick with the heavy compound pressing movements for now)

On fri I would swap out the cable crossovers with DB bench press on a slight incline (like the 3rd notch). Keep the superset if you want. That will really overload you.

Remember that friday is like overload day. You've got 2 full days of rest before you hit the weights again. Always go in friday well feed and ready to do war!

 

[OneBreath]

Thanks bro, since I joined here in may 08 Iv always seen you as having the sorta shape I always wanted mwm5 isnt bad either but Id love to be your proportion

Keep up the hard work and consistency and you will easily surpass me. Just be patient. Learn to live the lifestyle and the look will come naturally.

 

[ironwings]

Ah, about biceps, Iv never really bothered about them before but just lately Iv started doing some mechanical advantage extended set routines for them and loved it. So you think I should have deadlifts, romanian deadlifts AND good mornings/StiffLeg Deadlifts all in one day? My hams get pretty sore after wide squats and normal deadlifts, romanian deadlifts I dont feel it at all in my hams but the next day they are sore as fuck, and GHR works them too... Im stuck for glute exercises too, I read you saying BB stepups are good so Im gonna try them, wide squats also make my glutes sore...

Forearms and Delts are a big focus though lately, I figured at school their the two muscles that are mainly gonna be seen with my school shirt on, I already have big shoulders but my waist isnt too slim so aftetr the cut at the end of march I should be ok, I have skinny forearms though, Ill post pics of them if you want?

You are too much. Your forearms are getting a great workout with all of your compound movements. No worries.

No, not all in one day. My point is that you don't need to spend time doing hamstring curls. Strong hamstrings make for a strong squat but there are lots of other ways to work them.

The routine you just posted looks better. Nothing better than hang cleans. For the glutes - step ups are great but the problem for guys is that your glutes can hold more weight than your able to balance stepping up. Make sense? But give them a try - I adore them - guys and gals. Also, for your squats - how deep are you getting? The lower (like glutes to calves) the more you are hitting your glutes. You could even add a post workout blitz of deep squats to hit your glutes on Monday's (typically lighter weight than your normal squat and if your form is at question the Smythe machine is great for these).

Better buy lots of short sleeves for the spring! Once you start cutting you are going to want to add in some plyo stuff. We'll talk about that when the time comes!

 

[ironwings]

I like this one. 3 days, big lifts. Try not to get bodybuilders ADD. That's when you over analyze every movement/rep/#sets and are constantly changing your routine.

Unless you keep the same routine for 8-12 weeks, its hard to measure progress and you risk ending up like those guys at the gym who lift year after year and don't look any different than when they started.

End of speech. Ok monday looks sweet.

Tue i would swap out the bent over laterals for standing DB presses (stick with the heavy compound pressing movements for now)

On fri I would swap out the cable crossovers with DB bench press on a slight incline (like the 3rd notch). Keep the superset if you want. That will really overload you.

Remember that friday is like overload day. You've got 2 full days of rest before you hit the weights again. Always go in friday well feed and ready to do war!

WELL FED EXTRAMILE. You know what I mean.

 

[ExtraMile]

I like this one. 3 days, big lifts. Try not to get bodybuilders ADD. That's when you over analyze every movement/rep/#sets and are constantly changing your routine.

Unless you keep the same routine for 8-12 weeks, its hard to measure progress and you risk ending up like those guys at the gym who lift year after year and don't look any different than when they started. Well when I started I was one a basic routine that had just squats, deads, chins and dips on one day then bench, pullover, row and military on the other, I stuck to that for 8 weeks, then 6 weeks of 5x5 which I hated, then another 6 weeks of the routine I did in the first place, then I started on the one that Im on now, which I will post up in a minute

End of speech. Ok monday looks sweet.

Tue i would swap out the bent over laterals for standing DB presses (stick with the heavy compound pressing movements for now) Well, I was going to put in behind the neck military which is my favourite shoulder movement but the push presses I though would do the job, I dont really like DB military..

On fri I would swap out the cable crossovers with DB bench press on a slight incline (like the 3rd notch). Keep the superset if you want. That will really overload you. Ah, I love cable crossover, they burn me up, so do pullovers my chest would be sore as fuck after those which is why I only put in two sets, I do incline DB press right now and tbh I dont like it that much, Iv got heavy dips and flat presses, isnt that enough?

Remember that friday is like overload day. You've got 2 full days of rest before you hit the weights again. Always go in friday well feed and ready to do war!

check bold bro!

 

[ExtraMile]

You are too much. Your forearms are getting a great workout with all of your compound movements. No worries. but they wont grow! Ill post pics...

No, not all in one day. My point is that you don't need to spend time doing hamstring curls. Strong hamstrings make for a strong squat but there are lots of other ways to work them. OK, so just RDl and standard Dl for that day?

The routine you just posted looks better. Nothing better than hang cleans. For the glutes - step ups are great but the problem for guys is that your glutes can hold more weight than your able to balance stepping up. Make sense? But give them a try - I adore them - guys and gals. Also, for your squats - how deep are you getting? The lower (like glutes to calves) the more you are hitting your glutes. You could even add a post workout blitz of deep squats to hit your glutes on Monday's (typically lighter weight than your normal squat and if your form is at question the Smythe machine is great for these). Well currently I build up to two sets 90kg wide stance squats to parrallel, not to failure, only like 6 reps, then two sets front squats with narrow stance going ATG with 50kg with 4 sec pause at the bottom not to failure, I could get like 13 reps but I only go to 8 reps.

Better buy lots of short sleeves for the spring! Once you start cutting you are going to want to add in some plyo stuff. We'll talk about that when the time comes! Lol I wear loose Vneck tea shirts all the time already

The thing I didnt like about the second routine I posted was the fact that it was all basics, the routine Im on now has one body part each day so more moves for each body part and I love it! I thought it would be great with wide squats, front narrow squats, GHR and Step ups all in one day etc and I like that sort of routine, just the bare heavy basics are gettin abit boring as I have been doing them since september...

 

[ironwings]

Someone else will have to advise on that one. I'm a high volume girl too. When you start to cut in the spring - high volume. Just think about that. It will be something to alter the diet that you will need to follow ;-)

Off to the gym for me. 4th meal down and I'm ready to go!

 

[OneBreath]

check bold bro!

lol. You're going good. The changes i put in would be personal preferences. If you want to stick with whats there thats ok. Its a great routine. I've come to like heavy, compound movements, 3 times a week. I think this gives you the most bang for your buck so to speak and what you have meets that.

Id say stick with this one. At least for 10 weeks.

 

[ExtraMile]

Heres the routine Im currently doing:
Monday -
Flat BB bench work up to 2 sets 5 reps maximum weight
Incline DB Bench 2 sets 8r eps
CGBP 2 sets 8 reps
Tricep Pushdown 2 sets 8 reps
Abs if i have time

Tuesday -
Deadlift from floor 2 sets 5 reps
Romanian Deadlift 2 sets 8 reps using a weight I fail at around 10 reps with
Pendlay Row 2 sets 8 reps
Pulldown 2 sets 8 reps (im to heavy to do chins)
Bent Over laterals 2 sets 8 reps
Seated Calf Raise 3 sets 12 reps

Wednesday - rest

Thursday - rest

Friday -
Military behind neck 2 sets 6 reps
Alternating DB Front raise 2 sets 8 reps per arm (love this exercise)
Lateral Raise 2 sets 8 reps
Weighted Dips 2 sets 6 reps
Overhead two arm DB extension 2 sets 6 reps
Abs if i have time

Saturday -
Wide Stance Squat 2 sets 6 reps
Front Narrow Squat ATG 2 sets 8 reps with 4 second pause at the bottom and using a weight I fail at at least 10 reps with
Hamstring Curl 2 sets 8 reps
Heavy Pinwheel Curl or Farmers Walk 3 sets
Behind Back Wrist Curl 3 sets 90 seconds
Seated Calf Raise 3 sets 12 reps

Sunday - rest

And here are my forearms from the front and side, from the front they look skinny as fuck but from the side they look quite big... its weird...

EDIT: uploadin wont work, the pics are on my profile in my gallery I think though....

 

[ExtraMile]

WELL FED EXTRAMILE. You know what I mean.

No I dont ... lol