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working on a new routine
- Thread starter JDid23
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you spelt jdick wrong
Tblock1
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I know but I didnt want to get mike all confused....he knows jdid as jdid....and seeing as how mike doesnt have much for brains I didnt want to confuse him with the whole jdick thing ya know
miked8c
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JDid23
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Had a hell of a trip. Since my mom is good friends with the person whose father runs the festival, we got VIP treatment, free hotel, free food every meal, police escorts, and met all these french celebrities. I got drunk almost every night off free and expensive wine/champagne. More importantly, I did get workouts in since they had a (shitty for me at least) gym. They had a lat pulldown machine and some cables.
First day i did upper/lower body complexes consisting of a lota shit with 10 KG DBs... Military Press, Lunges, Goblet Squats, 1 legged RDLs, Floor Press, Rows, Curls, and some other stuff. Then, I did an upper body workout the next time followed by a lower body workout in which i hurt my quad. After that i chilled in the sauna for a while. It feels better now, but I am going to have to focus on quality preworkout stretching. The next time (this was over a 7-8 day span) i killed an upper body workout. I did real high rep stuff with skull crushers, lat pulldowns, tri pushdowns, military pressing, floor pressing, curls, dips (improvised by moving 2 large trash cans together) and more.
I made some progression techniques up on the plane that I am going to give a shot with, and also came to the conclusion i lack the intensity i need with my workouts for them to be more efficient. I am going to start training for hypertrophy this summer and will post an outline for my routine sometime when i get a chance over the next few days
First day i did upper/lower body complexes consisting of a lota shit with 10 KG DBs... Military Press, Lunges, Goblet Squats, 1 legged RDLs, Floor Press, Rows, Curls, and some other stuff. Then, I did an upper body workout the next time followed by a lower body workout in which i hurt my quad. After that i chilled in the sauna for a while. It feels better now, but I am going to have to focus on quality preworkout stretching. The next time (this was over a 7-8 day span) i killed an upper body workout. I did real high rep stuff with skull crushers, lat pulldowns, tri pushdowns, military pressing, floor pressing, curls, dips (improvised by moving 2 large trash cans together) and more.
I made some progression techniques up on the plane that I am going to give a shot with, and also came to the conclusion i lack the intensity i need with my workouts for them to be more efficient. I am going to start training for hypertrophy this summer and will post an outline for my routine sometime when i get a chance over the next few days
JDid23
New member
- Rep range from scattered from 8-20 depending on the exercise
- More exercises (on a consistent basis since i am not only focusing on going heavy and all out on the big 4 lifts)
- This goes with the above, but more back work.. I have noticed my back has been stalling lately with rows/chinups, so I am adding some more direct back work. Same goes with chest. Is it too much though?
This is what I came up with on the plane... I am more than open for criticism as always and would love your opinions since I haven't looked this over more than 1 or 2 times.
A lot of the rep ranges will vary session to session, but progression will always be there.
Upper Body 1
BB Bench- 3x8-12 (might use DBs)
DB Rows- 3x8-15
Incline DB Bench- 3x8-12
Pullups- 5 sets sub failure
DB Skulls- VARIES
Lat Pulldowns- 3x12
Hammer Curls- VARIES
Lower Body 1
Deadlift- VARIES
Front Squat- 3x8
Pullthroughs- 3x12-15
Leg Press- 3x8-20
Seated Calves- VARIES
Russian Twists- VARIES
Leg Raises- VARIES
Upper Body 2
Military Press- 3x8-12 (might do with DBs if BBs keep hurting my shoulder)
Chinups- 5 sets sub failure
Dips- 6 sets sub failure
Chest Supported Rows- 3x8-12
CGBP- VARIES
Incline DB Curls- VARIES
Tricep Pushdowns- 3x12-15
Lower Body 2
Box Squats- not sure yet
1 legged RDL- 3x8-12
Bulgarian Split Squat- 3x10
Leg Curls- not sure if i want to do these, but don't know what else to do for hammies- don't want GMs and can't do GHRs.
Standing Calves- VARIES
Farmers Walks- VARIES
Decline Situps- VARIES
Does this look like too much? Also, would it be beneficial for me to do deadlifts in the lower rep ranges? I like using lower reps/higher weight for deads, but if it's not optimal for hypertrophy then I will do more. I don't want to restrict them to 3x8, so at times i'll be doing something like 4x6, etc.
For deads I believe its optimal to keep in lower reps because u can't hekp but lose ur form when goin heavy when u start doin higher reps, u could do high reps once in a while but u won't be near ur max weight
