Would YOU like to gain 12 pounds in six weeks...

[Madd Hatter]

bump

 

[The Shadow]

I really wanna try this routine, so today after my leg w/o I tried SLDL's with a whopping 80lbs, just to try my form for shits and giggles (who says that? geez). Anyway, the giggling was coming from anyone watching me do this, and they were giggling like school girls.

My back felt like I was doing hyperextensions, and my legs felt like I was trying to touch my toes (makes sense). And that was it. WTF? I tried with my knees straight locked and slightly bent. I made a point to keep my back straight and not rounded. I tried going low, I tried staying high. It just didn't work, stupid must be I.

So, I ask for further opinions on subbing Leg Press (or anything else) for the SLDL's (that's what I did on the WBB routine and my upper legs have been growing, I'm sure 6 sets of squats helps).

TheSL's are hurting where they should. Do not ignore a weak body part. Stick them out if you can. Quads will get lots of qwork with the squats.

YOu can do a variation where you stick your chest in front and your ass behind you at the same time b-4 you start. Keep this flatness in the bacvk during the reps, you will not get all the way down but do what you can.

 

[Madd Hatter]

I wouldn't go so far as to say they hurt, just a stretching, but maybe with more weight....

I'll stick with them I guess. At worst, I'm doing them wrong and I'll get no benefit from that particular exercise. I think I'll start this routine Monday. All you guys who gained weight, was it all in your legs or balanced out "everywhere"? Because I'd like some upper body gains, but it doesn't look like this routine calls for that.


And this is pretty nit-picky, and I'm sure it doesn't even matter, but were the dips designed to be tris or chest?

 

[The Shadow]

I wouldn't go so far as to say they hurt, just a stretching, but maybe with more weight....

I'll stick with them I guess. At worst, I'm doing them wrong and I'll get no benefit from that particular exercise. I think I'll start this routine Monday. All you guys who gained weight, was it all in your legs or balanced out "everywhere"? Because I'd like some upper body gains, but it doesn't look like this routine calls for that.


And this is pretty nit-picky, and I'm sure it doesn't even matter, but were the dips designed to be tris or chest?

Dips = tris

Will gaion evenly all over

 

[-TK-]

Hey, I'm new to the elite boards, usually post post over at WBB. But I noticed the old school training post a while ago, and kept it in mind for my next routine change. Now I'm having to cut down my training days, so it looks like a great time to give old school a try. I've adapted Corn's program slightly to suit myself, do you think this looks ok?

Mon:
SL Deadlifts - 2 sets of 10
Incline DB Press - 5 sets of 5
Smith Machine Bench Press - 2 sets of 5
Squats - 5 sets of 5

Wed:
Pullups - 5 sets of 5
Overhead DB Press - 5 sets of 5
Deadlifts - 1 set of 20

Fri:
Shrugs - 5 sets of 5
DB Rows - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5


I've seen a few people talking about having a heavy, light and medium day when on a 3-day a week program. Do you think this is nessesary or would it be possible to go all out on all three workouts?
Thanks

-TK-

 

[The Shadow]

Hey, I'm new to the elite boards, usually post post over at WBB. But I noticed the old school training post a while ago, and kept it in mind for my next routine change. Now I'm having to cut down my training days, so it looks like a great time to give old school a try. I've adapted Corn's program slightly to suit myself, do you think this looks ok?

Mon:
SL Deadlifts - 2 sets of 10
Incline DB Press - 5 sets of 5
Smith Machine Bench Press - 2 sets of 5
Squats - 5 sets of 5

Wed:
Pullups - 5 sets of 5
Overhead DB Press - 5 sets of 5
Deadlifts - 1 set of 20

Fri:
Shrugs - 5 sets of 5
DB Rows - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5


I've seen a few people talking about having a heavy, light and medium day when on a 3-day a week program. Do you think this is nessesary or would it be possible to go all out on all three workouts?
Thanks

-TK-

SLightly less volume - go fo it as is....yo can always make changes later if needed.

 

[The Shadow]

Hey, I'm new to the elite boards, usually post post over at WBB. But I noticed the old school training post a while ago, and kept it in mind for my next routine change. Now I'm having to cut down my training days, so it looks like a great time to give old school a try. I've adapted Corn's program slightly to suit myself, do you think this looks ok?

Mon:
SL Deadlifts - 2 sets of 10
Incline DB Press - 5 sets of 5
Smith Machine Bench Press - 2 sets of 5
Squats - 5 sets of 5

Wed:
Pullups - 5 sets of 5
Overhead DB Press - 5 sets of 5
Deadlifts - 1 set of 20

Fri:
Shrugs - 5 sets of 5
DB Rows - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5


I've seen a few people talking about having a heavy, light and medium day when on a 3-day a week program. Do you think this is nessesary or would it be possible to go all out on all three workouts?
Thanks

-TK-

SLightly less volume - go fo it as is....yo can always make changes later if needed.

Actually - make the Friday squats 5 sets of three. One the last three sets use mondyas weight plus 5 or 10 pounds.

 

[Madd Hatter]

I've started the routine, have a couple questions for Friday:

Do you recommend dumbells for shrugs or barbell or ?

What about barbell curls? Standing, preacher, concentration, machine?

 

[The Shadow]

I've started the routine, have a couple questions for Friday:

Do you recommend dumbells for shrugs or barbell or ?

What about barbell curls? Standing, preacher, concentration, machine?

barbell for both

 

[arb]

Bodyfat seems to be increasing

I've been on the old school routine for about 4 weeks now, and I'm really pleased with the weight\strength gains.

However, I seem to have gained a noticable amount of extra bodyfat too (overall definition isn't as sharp, and the skin seems generally thicker all over).

I'd like to maintain my new size\weight but regain my old definition. Should I continue with the old school routine but start doing cardio and\or decrease my calorie intake, or switch to a different routine ?

Before: 5'10 185 8-10% b.f.
Now: 5'10 194 10-12% b.f.

Thanks in advance for any advice.