06-11-2014, 09:56 PM | #1 |
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Workout Routines
This thread is dedicated to all things pertaining to your standard workout routine. For example, how often during the week, which exercises, how many reps/sets, what kind of cardio, whether you prefer it before/after lifting, or on separate days, etc. Whatever you'd like!
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06-11-2014, 10:59 PM | #2 |
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Re: Workout Routines
seriously wondering why you can't just do a 5x5 focused on bench press
I mean, I get it, the guy who does stronglifts has a hard-on for squats, but he prioritizes squat because he feels it's important to increase strength in squats, not (or at least I don't think) because replacing squat with something else would hinder gains in some way either way, I'm thinking about doing a bodybuilding-style routine with a few 5x5 lifts added in. so, bench press 5x5 on chest days and DL 5x5 on back days. 3 days on and 1-2 off seems to be ideal for me, but I like the idea of adding in strength work. |
06-12-2014, 12:37 AM | #3 |
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Re: Workout Routines
Monday
Front Squat: 5/3/1 Vertical Pull: 5x10 Horizontal Pull: 5x10 Upper Back: 3x20 Biceps if I feel like it Tuesday Flat Bench: 5/3/1 Incline Bench: 50 reps as fast as possible with a comfortably hard weight Shoulder Press: 3x12 Flyes: 3x12 Close Grip Dips: 5x20 Lat Raises if I feel like it Thursday Front Squat: 3x10 Vertical Pull: 5x10 Horizontal Pull: 5x10 Upper Back: 3x20 Biceps if I feel like it Friday Incline Bench: 5/3/1 Close Grip Bench: 5x10 Shoulder Press: 3x12 Flyes: 3x12 Close Grip Dips: 5x20 Face Pulls if I feel like it This is going to be changing soon. The guy who does my programming said he wants me to try something new when he's finished his upcoming meet, so I'm looking forward to that. Will update when the time comes.
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06-12-2014, 12:52 AM | #4 |
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Re: Workout Routines
that's a really good routine. you should post your friend's routine also, while keeping him anonymous presuming he wants it that way.
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06-12-2014, 12:54 AM | #5 |
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Re: Workout Routines
He actually doesn't care. He was thinking of joining up if there's ever an interest in powerlifting. That way he can give people helpful advice on that, among other things.
And uh, his programming looks basically like this and would require more explaining than I care to do. If he wants to write it all down and send it to me, I'll post it though.
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06-12-2014, 01:00 AM | #6 |
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Re: Workout Routines
I'm presuming that the percentages apply to the total of your 1 rep max, but I don't know what the 1-10 numbers mean or what the red/yellow coloring designates.
if he could write up an explanation that'd be awesome. from what I know about him, he wouldn't do this without good reasoning behind it. |
06-12-2014, 09:07 AM | #7 |
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Re: Workout Routines
Pretty sure that's not a program at all and just a 1 RM calculator and can tell you within what range of your 1 RM you're working.
The Y axis is how many reps you had left in the tank. e.g. if you had 3 reps left in the tank, you choose 7. 1 rep, you choose 9. The X axis is just how many reps you did in that set. The % then is the % you're lifting of your 1 rep max. I would assume red just means shit that is way too heavy for regular training, yellow ranges are optimal training ranges. Feel free to correct me if I'm wrong though.
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06-12-2014, 09:29 AM | #8 |
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Re: Workout Routines
brosplits basically
if anyone cares for the individual exercises i could amend but i actually wont since i dont know the name for half of these in english. monday: chest tuesday: back wednesday: shoulders & neck thursday: biceps & triceps friday: legs weekend: rest a typical session is about 120 mins but that includes getting dressed and training with a partner. feel free to tell me that brosplits suck and that i dont have enough rest days Last edited by Coolboyrulez0; 06-12-2014 at 09:34 AM.. |
06-12-2014, 11:40 AM | #9 |
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Re: Workout Routines
Sam has made a forum account and he's planning on giving some explanation as well as somewhat actively posting. He's just in that 24 hour grace period right now so he can't post until tomorrow.
Also yeah the chart is based on the exercises he's doing, for example; bench, squat, deadlift.
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06-12-2014, 07:13 PM | #10 | |
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Re: Workout Routines
Quote:
but under natural conditions your body will probably not recover fast enough to merit 1 day of rest if it works for you though, it's your call |
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06-12-2014, 09:10 PM | #11 |
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Re: Workout Routines
Yeah but technically he gets an entire weeks rest for each muscle.
Other than triceps and shoulders which he's working twice. It's an inefficient training protocol for a natural lifter but it certainly still works, quite well usually. Especially if each individual workout is really high volume.
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06-12-2014, 09:46 PM | #12 |
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Re: Workout Routines
As far as I know, Sam is going to the gym every day except Sunday right now. May just be up until his meet though.
Also today he smashed 370lbs for 4.
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06-13-2014, 02:31 AM | #13 |
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Re: Workout Routines
I'm not a huge weight lifter. I lean more on the cardio side more than anything.
Monday: Run 4 to 8 miles Tuesday: Run 4 to 8 miles Upper body day Wednesday Interval training Lower body day Thursday Run 4 to 8 miles Swim half a mile and do some jogging in the water Friday Long day. 10+ miles Saturday and Sunday are rest days. |
06-13-2014, 06:31 AM | #14 |
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Re: Workout Routines
Shit you not this is what I used to do last semester. Percentages are of my max front squat/clean/bench. Use context clues.
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06-13-2014, 09:14 AM | #15 |
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Re: Workout Routines
this is my current routine:::
Monday - 5x2 lat raise @80% 1rm s/s banded an wheel w/ ~60lbs **WARM UP** - 10x10 dragon squat form ((hidden secret good luck figuring it out you amateur lifter [[tested athletes ONLY]])) @40%-60% W/ chains ever hear of speed strength??? -FEEL THE BURN FINISHER circuit no rest all burn 40x10 tricep pull 30x10 kork rows! 10x10 reverse band lunges then finish with some wrist curls or a little walk! Tuesday!! -6x1 DL from defecit @ 120% (warm up) -5x5 bench w/ boards and homo milk -300 reps of HYPERTROPHIC AB EXTENSION FLEXATION that's all Tuesday for SCULPTING Wednesday (off, even need rest HGH boys don't talk about films we talk about slamming tight pussy) Thursday more like -8x4 front squat @70% -6x7 zurcher squat @60% reverse bands -1x50 overhead squat @3% -3x1 pause box squat w/ pussy pad and cambered bar @200% need spotters isometric muscle isolation and speed strength max effort Friday::: -core; 10x2 hammer curls - strict barbel rows 30x10 @ 70% deadloft 1rm - hammer machine DEMOLISH press every plate available -treadmill for 10 minutes cutting Saturday -hill sprints only If u need any advice just pm me
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06-13-2014, 10:43 AM | #16 | |
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Re: Workout Routines
Quote:
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06-13-2014, 11:47 AM | #17 |
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Re: Workout Routines
idolers routine is almost exactly what i'd recommend
really emphasize the kork rows!
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SCWolf's chitty powerlifting friend Last edited by NorthStrong; 06-13-2014 at 11:54 AM.. |
06-13-2014, 12:50 PM | #18 |
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Re: Workout Routines
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06-13-2014, 03:55 PM | #19 |
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Re: Workout Routines
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06-13-2014, 06:11 PM | #20 |
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Re: Workout Routines
p90x3 - one workout every day. started back on feb 21st, finished my first round on may 21st and started a second round and as of right now ive lost 22 lbs. first round i focused mostly on the cardio workouts to lose my fat and now im doing it again with the various routines that utilizes weights and weight lifting. solid stuff. and even at only 30 mins a day, it definitely gets the job done. wow i sound like a damn infomercial. its a quality workout though, from my quads to my core and chest, and back, and arms, and everywhere else, im very pleased with what it can do. would recommend for anyone too poor or too lazy to get a gym membership.
also i modified this by ditching yoga, dynamix, and pilates and just substituting in another MMX or CVX or Accelerator workout(the three 'cardio' syle ones) |
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