Old 06-11-2014, 09:56 PM   #1
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Default 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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Old 06-11-2014, 10:59 PM   #2
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Default 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.
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Old 06-12-2014, 12:37 AM   #3
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Default 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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Old 06-12-2014, 12:52 AM   #4
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Default 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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Old 06-12-2014, 12:54 AM   #5
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Default 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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Old 06-12-2014, 01:00 AM   #6
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Default 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.
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Old 06-12-2014, 09:07 AM   #7
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Default 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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Old 06-12-2014, 09:29 AM   #8
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Default 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..
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Old 06-12-2014, 11:40 AM   #9
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Default 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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Old 06-12-2014, 07:13 PM   #10
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Default Re: Workout Routines

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Originally Posted by Coolboyrulez0 View Post
feel free to tell me that brosplits suck and that i dont have enough rest days
there are bodybuilders who do 5 days on 1 day off (zyzz was one) but lifters of this kind tend to run 700+mg of testosterone/trenbolone a week which pushes recovery time beyond what is naturally possible, thus allowing consistent gains on such a demanding schedule

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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Old 06-12-2014, 09:10 PM   #11
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Default 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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Old 06-12-2014, 09:46 PM   #12
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Default 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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Old 06-13-2014, 02:31 AM   #13
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Default 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.
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Old 06-13-2014, 06:31 AM   #14
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Default 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.

MONDAY [Morning]
3x8 OH Squat w/Bar
3x10 Front Squat @ 65%
2x5 Front Squat @ 75%
4x8 Bent Row
3x8 Lunge (Each Leg) @45%
3x8 RDL @ 45%
4x8 Incline Bench @60%
3x8 Squat & Press @ 40%
Followed by two sets of the famous 4 minute HIIT Tabata training with Mary Katherine Lunges (@ 25 lbs) on the first and Spider-man push-ups on the second

MONDAY [Afternoon]
Pick up soccer ~1 hour

TUESDAY [Morning]
Soccer training that would be difficult to write down. At the end I do 5x300 yd shuttle with 1 min jog rest between.

TUESDAY [Night]
4 mile run
340 reps of various ab exercises + 5:00 minutes of planks

WEDNESDAY [Morning]
1x5 Hang High Pull @ 45%
1x5 Hang High Pull @ 65%
1x3 Clean & Jerk @ 65%
3x3 Clean & Jerk @ 75%
3x3 Clean @ 90%
2x1 Clean @ 98%
4x8 Curl & Press
4x15 Diamond PushUp
3x5 Lawnmower
4x5 DB Snatch
10x50 yd sprint w/jog back

WEDNESDAY [Afternoon]
Pick up soccer

THURSDAY [Morning]
Soccer Training
15 minutes of 15-15s (Run 45 yds and back in 15 seconds, rest for 15 seconds. Repeat for 15 minutes)

THURSDAY [Night]
5:00 warm up jog
8x(1:00 @ mile pace + 0:30 jog)
3:00 recovery
8x(0:10 sprint + 0:50 jog)
2:00 cool down jog
455 ab reps + 4:30 of planks

FRIDAY [Morning]
1x5 Bench @ 40%
1x5 Bench @ 60%
4x8 Bench @ 75%
4x10 Slow Curl
4x10 Shouler Press
3x10 Triceps Extension
4x8 Pull-Ups
4x8 Squat & Press @ 40%
3x10 Chest Fly
Supersets of max reps from 40 lbs down to 20 lbs in increments of 5 and no rest
- Shoulder Press
- Curls
- Incline Press (50 down to 30)

SATURDAY [Morning]
Recovery routine with Stretching/Mobility

SUNDAY [Afternoon]
3 hour soccer practice
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Old 06-13-2014, 09:14 AM   #15
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Default 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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Old 06-13-2014, 10:43 AM   #16
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Default Re: Workout Routines

Quote:
Originally Posted by idoler View Post
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
You took so much time with this shit lmao
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Old 06-13-2014, 11:47 AM   #17
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Default Re: Workout Routines

idolers routine is almost exactly what i'd recommend

really emphasize the kork rows!
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Last edited by NorthStrong; 06-13-2014 at 11:54 AM..
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Old 06-13-2014, 12:50 PM   #18
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kork rows!
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Old 06-13-2014, 03:55 PM   #19
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Quote:
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- hammer machine demolish press every plate available
hahahahaha
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Old 06-13-2014, 06:11 PM   #20
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Default 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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