What are your current training splits and stats?

[doc_pup]

As promised

Chest
Incline bench-2 warm-ups, 2 sets to failure, second being 80% of first
D-bell press-2 sets to failure, 2nd being 80% of first
Cable Cross-overs, 2 sets to failure, ditto

Biceps
preacher curls, 2 sets to failure, ditto
hammer curls, ditto, ditto

Legs
Squats, 2 warm-ups, 2 sets to failure, ditto
Leg extensions, 2 sets to failure, ditto
SLDL, ditto, ditto

Shoulders
barbell press, 1 warm-up, 2 sets to failure, ditto
front d-bell raises, 2 sets to failure, ditto
lateral raises,2 sets to failure, ditto

Back
weighted chins, 2 sets to failure, ditto
D-bell rows, ditto, ditto
wide-grip pull downs, 1 warm-up, 2 sets to failure, ditto

Traps
shrugs, 2 sets to failure, ditto

 

[danielson]

ummm

tuesday - bi's, tri's, shoulders ....and then abs

thursday - legs

saturday - chest and back


cardio on mondy and friday, looking to start on wednesday too

when i started lifting seriously (after 1-2 months machines) on november last year i was 143lbs at quite a high bf (prob 15%).....thats roughly 10 stone

im now about 180lbs (around 12 3/4 stone) about 15% bf

the highest i got was 13 1/4 stone which is about 187lbs i think at arounf 16-19% bf ....i was real porky, i still am

 

[THeMaCHinE]

3 weight workouts/wk -- mostly compound movements, heavy to medium-heavy weights; 4-10 rep range. A variety of dumbell, bar and cable movements. Low to mid volume.

2-3 cardio classes per week. Generally boxing 2x per week; occasionally bootcamp 1x/wk.

6.0', 215 lbs., about 10% bf. Up about 10 lbs. from same time last year. Slightly leaner.

(P.S. Cap, did you hit me w/ bad karma on Sat.? Or is it just more fun-n-games from the pranksters?)

 

[mdd]

one body part per day (except day 5)

shoulders
back
chest
rest
bi/tri's
off
off

 

[Captain_insano]

3 weight workouts/wk -- mostly compound movements, heavy to medium-heavy weights; 4-10 rep range. A variety of dumbell, bar and cable movements. Low to mid volume.

2-3 cardio classes per week. Generally boxing 2x per week; occasionally bootcamp 1x/wk.

6.0', 215 lbs., about 10% bf. Up about 10 lbs. from same time last year. Slightly leaner.

(P.S. Cap, did you hit me w/ bad karma on Sat.? Or is it just more fun-n-games from the pranksters?)

Thanks for sharing your work bro.

I have no reason to hit anyone with bad karma. I would have the balls to sign my name also for i am not scared of any of you.

 

[THeMaCHinE]

Thanks for sharing your work bro.

I have no reason to hit anyone with bad karma. I would have the balls to sign my name also for i am not scared of any of you.

They did sign your name. Hence the question. I didn't really care, was just curious as to why if it was you. Had a feeling it wasn't though.

 

[THeMaCHinE]

As for exercise variety, here's a few for back:

On back day, I like to do wide-grip pronated pull ups w/ weight. If you have a gym that the pull-up bar is in the center of the cables, you can loop the cables around your waist from each side to add weight.

Also like pin pulls out of the power rack. Basically set the pins at knee level and do deadlifts from that point -- all back.

Cobra curls for your "wings" on your back. Lay facing the wall on a flat bench and pull from the high cable station (head towards weight stack).

 

[Captain_insano]

As for exercise variety, here's a few for back:

On back day, I like to do wide-grip pronated pull ups w/ weight. If you have a gym that the pull-up bar is in the center of the cables, you can loop the cables around your waist from each side to add weight.

I like this one i will have to try it.

[/i]

Cobra curls for your "wings" on your back. Lay facing the wall on a flat bench and pull from the high cable station (head towards weight stack). [/QUOTE]

I am a little confused on this one...How would i do this again?

Thanks,
Insano

 

[THeMaCHinE]

I like this one i will have to try it.

[/i]

Cobra curls for your "wings" on your back. Lay facing the wall on a flat bench and pull from the high cable station (head towards weight stack).

I am a little confused on this one...How would i do this again?

Thanks,
Insano [/QUOTE]

OK, lay on your side (facing the wall or mirrors) on a flat bench. Place the bench so that the head is at the weight stack and the bench is in line with the cross brace. Put the handle at the high cable position (if it is adjustable). Laying facing the mirror, "curl" the cable down, imagining that you are doing half of a wide grip pull down (elbows out and back). It's a hard one to describe.

 

[Jimsbbc]

Day 1 chest, shoulders, calves*
Day2 back
Day3 bi's, tri's, calves
Day4 legs

*sometimes

Anyway, that is the split I have been doing for a few years and works well for me. Arms is a whole day by itself bc I do 12-15 sets on tri's alone.

On chest I am benching 335 sets of 8. I am going to max out this week, I think I can get atleast 405, previous max was 385 back in March.