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

[The Shadow]

up

 

[spatts]

UP

 

[The Shadow]

up for Fro

 

[AAP]

What's up Fro? You were my first gay e-friend.

 

[frorider6.2]

I can't fucking stand reading this post!

I was in so much better shape before the Army. I'm fatter, weaker, slower and have more joint problems now than before joining.

I'm going to try to reverse that trend though. I've reached a point where regular gym time is easier. I'll be starting the Old School routine on Monday.

Maybe I'll go to one of those Anti-Aging clinics in a couple of years...

 

[kethnaab]

I was in so much better shape before the Army. I'm fatter, weaker, slower and have more joint problems now than before joining.

and I bet the "fatter, weaker and slower" are due to the "more joint problems", right?

trust me, I understand and presently experience your pain

*points to his gimpy shoulder, back, knee, ankle and elbow*

 

[redguru]

Ok - new, more conventional program:

Monday -

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction

Thur - Shoulders

Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction


Pretty straight-forward. Post up if you have questions.

Old post, but looks like a good changeup for a 1 bodypart a week setup. Couple questions on exercise selection.

Behind the back cable laterals: Can that be done with both arms on a cable crossover machine. Or should it be done single-arm?

Stiff deads, are you talking about straight leg, straight back deads like a bar below you good morning?

 

[frorider6.2]

and I bet the "fatter, weaker and slower" are due to the "more joint problems", right?

trust me, I understand and presently experience your pain

*points to his gimpy shoulder, back, knee, ankle and elbow*

Bad ankle from Iraq, sore knee from all the damn running at PT, sprained wrist from combatives, and an impingment in my shoulder from pushups.

I'm fucking falling apart.

 

[thelion2005]

What are your thoughts on combining these exercises into a 3 day push/legs&abs/pull routine with rest day on day 4 ... repeat and two rest days on days 8 and 9?

Takes about 1 hour a workout and hits the entire body twice over 9 days.

 

[H_T_]

wtf. that's 5 days. i can't do 5 days. 3 days. my final offer.