Old School 3-dayers - click >>>HERE<<<

[The Shadow]

Yep. Left those off. Stick with the calf routine you are currently doing. For forearms add some wrist curls and reverse wrist curls for 3 sets of 10-12 each. Do them on arm day. Then on back day at the end, wrap a towel around the chin bar and do 3 sets of hangs for max time. The calves on leg day.

The pullovers and especially the stiff arms will hit the lower insertions very well.

This routine will burn a lot of calories due to it being a 5 day per week deal. Do the cardio at your discretion.

 

[endpoint]

me confused? 3 days? wha? I counted 5.
and thats an average run of the mill bodybuilder routine.
i am so confused.

this is an old school 3 day program......from back in the day

monday
bench 5X5 squat 5x5 dead 5x5 sit ups 4 sets for as many as possible(weighted)

wednesday
incline bench 4x5 squat 4x5 power clean 8x4 sit ups

friday
bench 4x5 squat 4x5 hang clean 4x5 pull ups 4 sets as many as posible (same with abs) on this day add a heavy triple to all work sets if you have the energy

thats 3 days.
if you are a beach muscle type add bicep curls in there. and if you have enough energy pull ups earlier in the week

 

[frorider6]

me confused? 3 days? wha? I counted 5.
and thats an average run of the mill bodybuilder routine.
i am so confused.

this is an old school 3 day program......from back in the day

The title was mainly addressed at the guys that had been doing the Old School 3 day program Corn designed. This is the next step. Going from full body 3x a week to full body 1x a week (but more in depth).

Total shock to the system BABY!!!!!

WOOOOOOOOOOOO!!!!!!! WOOOOOOOOOOOOOO!!!!!!

I'm gonna grow TUMOR!!!!!!!!!

 

[endpoint]

that explains it........it could have been worded a bit better.........i have read the original thread, i was subscribed but canceled it because it was lame. i though it was going to be real old school stuff not condensed body builder stuff.


It is a good idea how ever changing the volume drastically.

If that is you in the avatar maybe stick with the compound stuff a bit longer. and up your food intake......you have mad cuts though.....you are thinner than i ever will be. (im jealous)

no offence intended.......good luck

man i just read over my comments sorry im a bit negative today

I hope your upping your protein and food intake to match the volume

 

[frorider6]

I hope your upping your protein and food intake to match the volume

I have upped my protein and food intake as much as possible. I am always full, never hungry, even at meal time.

I do the best I can. Right now I'm 6'2" 217 lbs about 8% bf. Hopefully, I'll be 228 6-7% bf by mid summer (maybe with the help of a cycle).

 

[endpoint]

Your fucking tall! that explains it.
Im heaps shorter than you(3 or 4"....In my country we work in metric so im not quite sure).....the same weight(i know how to convert to kilos!), but it carrys differently. i also have a different build.

They sound like reach-able goals...good luck.


have you tried doing external rotations for your sholder joint?

i counldnt do side raises for a while......but started using external rotations and they seemed to balance all the muscles in my sholder and i dont get popping or pain or anything. now i can perform side raises

Its hard to adjust to the food thing. I am having a lot of trouble at the moment.....but its getting eaiser every day. I have substituted alot of meals for liquid protein or protein bars.

good luck.
and have fun

 

[The Shadow]

UP

 

[frorider6]

Well, since I'm not training for pure size anymore, maybe this program will compliment my increase in cardio very nicely.

My goal now is to weigh about 220 but with very low bodyfat. And I want to be a solid 220. I'm 218 now but it seems like if I skip 1 meal, that drops RIGHT OFF. I want a firmly established 220.

I think I'll do this workout combined with simple cardio until spring. Then I'll go back to a 3 day split. On tues and thurs, I'll hit the park for sprints and plyometric type exercises.

 

[frorider6]

My new thoughts about this and my new goals is... I want to develope muscle density. I want what I have to be rock solid. Is that more of a function of genetics or is it possible to train for muscle density as opposed to muscle size?

Also, I did the chest routine last night. The 2 second pause on flys was really intense. I thought I was going light by grabbing the 25s. Boy was I wrong. It probably doesn't help that I have long arms. Damn that really intensified the set.

I know it's going to be hard to draw a correlation to the weights I used for the 5 rep set and what I use now, but here it is. The last time I did barbell flat bench was at the beginning of Jan when I started the Old School workout. Then I switched to dumbells to give my shoulder a rest. My set was 135/5 185/5 205/5 205/4 205/4 (with help on the last rep). My set last night was 135/10 (warmup) 185/12 195/7 195/6. That set of 185 for 12 really took it out of me. I think if I tried to do reps of 5, my weight would definetely be up.

 

[The Shadow]

My new thoughts about this and my new goals is... I want to develope muscle density. I want what I have to be rock solid. Is that more of a function of genetics or is it possible to train for muscle density as opposed to muscle size?

Also, I did the chest routine last night. The 2 second pause on flys was really intense. I thought I was going light by grabbing the 25s. Boy was I wrong. It probably doesn't help that I have long arms. Damn that really intensified the set.

I know it's going to be hard to draw a correlation to the weights I used for the 5 rep set and what I use now, but here it is. The last time I did barbell flat bench was at the beginning of Jan when I started the Old School workout. Then I switched to dumbells to give my shoulder a rest. My set was 135/5 185/5 205/5 205/4 205/4 (with help on the last rep). My set last night was 135/10 (warmup) 185/12 195/7 195/6. That set of 185 for 12 really took it out of me. I think if I tried to do reps of 5, my weight would definetely be up.

DOn't worry qbout the correlation in weights yet. The holds will really fatigue the muscles, much more than straight sets. After 4 weeks, then max out to see where you are.

btw - 185 for 12 ~ 255 max!!!