5x3 over 3x5 is a little weird but if you really like it stick with it.
But I will say that 5 sets of heavy deadlifts might be a little too much to recover from, even with 2 days rest.
Bro, thats the strangest routine I've ever seen, lmao. The fact it works makes it even kore interesting, kek. How did you come up with it? Do you do any isolation you didn't mention or nah?
I am autistic and hate variation, I tried to make a routine based on movements I enjoy doing.
mentioned everything I do, there's nothing besides this, I also didn't deviate from it, these are the only exercises I've done with an exception for OHP, I used to do front raised and shifted to those.
I am autistic and hate variation, I tried to make a routine based on movements I enjoy doing.
mentioned everything I do, there's nothing besides this, I also didn't deviate from it, these are the only exercises I've done with an exception for OHP, I used to do front raised and shifted to those.
Do you have any full body pics with legs? I’m a similar way, hate variation and favor similar exercises so I’m just curious
ive been thinking about a routine like this but have never seen someone doing it. why did you settle on 10x20? my issue is that during the work week i only have 30-40 mins to train so i might have to adapt a different set/rep scheme
the basics are frying some oil with a lot of garlic and ham (or another cured meat of choice) with paprika powder.
stir bread through this, add chicken stock, chuck in some parsley for taste, then top it with some type of egg before serving.
but of course you have to make vegetable and spice adjustments to suit your preferences, i.e I prefer a more savoury flavor so I'm adding some parmesan to it, that also means I won't need as much salt.
I used carrots and bell peppers as vegetables because I also had those leftover from fondue.
Based neck piller
Though you don’t need to do lateral necks, the sides get hit simply from the front flexion. Don’t risk injury (it’s not hard to tweak something like this)
Grey skull every other day rather then 3x a week. I do phraks variant with added lateral raises on ohp days and hanging leg raises on bench. His book also said to do frequency trainingpyramid sets of pushups and pull ups for volume. So I do those as well. Cardio on off days
I'm a skele with very little lifting exp prior. Spent probably 3 months fricking around with SS and other meme shit before I started this. 2 months into grey skull I've had to deload weighted chin ups and ohp but other than that it's been steady gains. I do RDL's instead of regular deadlifts. I find them more comfortable.
Saturdays, and Wednesdays: 3x5 Squats (although I fricked my knee up so I'm doing other leg exercises for now), OHP, Pendlay Rows and Benchpress
Mondays: The same as above except I swap out Squats for Deadlifts
Sundays and Tuesdays: Light cardio on the treadmill and 3x12 (I'd do more sets but it takes too damn long) arm exercises, trying to incorporate some forearm isolations since they're lagging behind a bit
Thursdays and Fridays I don't go; those afternoons after work are for visiting family.
So how scuffed is this routine I kinda just threw together when I finally decided to start going back to the gym?
I could use some help on my second lower day cause after deadlifting heavy and even more so especially after the squats I am plumb tired and dont feel like doing anymore. Ive even skipped the calf raises cause I just feel done. other then that, I like this program I made for myself. I was doing 531 BBB but found it to be minimalist and moronic(you wont get big from it) but I did enjoy the strength progression side of it for the main lifts. it did get me a 150lb OHP, a 235lb bench press, 285lb squat, and a 345lb deadlift. you can look up how it works, but if you dont know--basically one week you do 3 sets of 5, then the next week 3 sets of 3, and on the final week you do one set of 5, set of 3, and a set of 1. then you reset it and add 5lbs. every 2 cycles of this you deload. it helps me keep focused cause I have an issue of being stagnant and just doing the same weight for months on in. give it a shot.
I looked at BBB and figured the volume is way too low, at least when still lifting low weights.
So I am doing this
Upper 1:
OHP 3-6x5
Pullups: 8-12x5
Close grip bench: 6-10x5
Arms Usually barbell curls and skullcrushers superset, sometimes cables,10-20 reps going for maximum poompa 3-5 sets.
Lower 1:
Squats (high bar because it's what I know): 3-8x5
Romanian deadlifts: 6-10x5
Full ROM Hanging Leg raises 5 sets
Upper 2:
Bench press: 3-6x5
Barbell row: 6-10x5
OHP: 6-10x5
Arms same as upper 1
Lower 2:
Deadlift: 3-6x5
Front Squats: 6-10x5
Full ROM Hanging Leg Raises x5
4 times a week. Can run 5 if you'd want to, with fifth day mainly being upper body plugging the holes (low back volume, more specific delt exercises etc).
I like to run each variation for a couple of weeks in a row to specialize on strength gains, then switch up. Still recouping strength from when I lifted 5+ years ago, going easy on squats and deadlifts with adherence to technical failure and not absolute failure to reduce risk injury from being a 30 year old boomer.
, as you can see the setup and idea is the same just with more volume/intensity and actually doing arms because why the frick would you not spend 5-15 extra minutes to do supersets between a curl and some type of extension, I fail to see how that is going to interfere with anything.
I don't follow any specific loading scheme, hence the floating rep ranges. Sometimes I work up to a weight I do for 2-3 sets, sometimes I do the same weight straight for 5 sets.
E.g squats with 100kg working sets, the first session might be:
80kg x 6
90kg x 6
100kg x 6 x 3
With the two "warmups" counted as working sets. Then later on, not necessarily next session but depending on feel, it might be 100kg x 6 x 5. Then either extend that to 7 reps and then 8 reps before increasing weight, or jumping straight to 105-110kg for 4-5 reps a set with fewer working sets.
This way just makes more sense to me, I am a returning lifter so I just follow how I feel and allow a lot of flexibility for intensity. Some people respond very well to low volume very high intensity, some need more volume, I am still kinda figuring it out.
I've been doing an absolutely moronic routine but a month and a half of my lifts are skyrocketing (pullovers, t rows, calf raises, and standing press), I'm talking a rep pr every week, and a weight pr every 2.5 weeks.
I'm doing one set to failureof the following exercises every Monday, Wednesday and Friday:
Barbell hacksquats
Dumbell pullovers
Barbell t rows
Dumbell French press
Barbell deadlifted calf raises
Reverse grip floor press
Barbell reverse curls
Barbell standing press
The one drawback is that the reverse grip floor press has slowly regressed. Gonna try it with lighter weight for 10-20 reps and see if that helps, and if that doesn't work I'm going to do it normal, pronated grip.
I also squeeze one of those 1.5 captains of crush hand grippers throughout my training days, and do one set of hanging leg raises (that I do between two dining room chairs) and one set of pull-ups to failure (off of any ledge I can reach).
BB Flat Benchpress - 4x6
EZ Curl Skullcrushers - 3x10
Seated DB OHP - 3x8
Machine Chest Press - 3x10
DB Lat Raise - 3x12
Tricep Ext - 3x10
I’ll slightly vary these exercises by changing rep ranges and changing to an incline/db etc.
Pull:
Seated Cable Row - 5x5
Preacher Curl (Plate Loaded Machine) - 3x10
Close Grip Lat Pulldowns - 3x10
Cable Bicep Curl - 3x12
Straight Arm Pulldown - 3x12
I’ve got an autistic thing where my main pull exercise is the cable row, I’m trying to get to the bottom of the stack which is probably moronic but that’s why it’s a 5x5. I’m one pin from the bottom so it’s working. Straight arm pulldowns are unreal also, best pump/exhausting exercise to finish with.
Main focus of my leg days are quads because that’s all that’s needed for aesthetic legs. Don’t personally regular squat often but do it sometimes when the gyms quiet.
A:
Pullups 4x9
Ohp 4x12
Bench press 4x10
Inclined bench press or pec flies 4x10
Dumbell lateral rises 4x12
Rope pushdowns 4x12
Cable high pulley extension 4x12 usually no more energy at this point tho.
B:
Squats 4x12
Deadlifts 4x12
Hip thrusts 4x12
Calf raises 4x12
Leg press 4x12
C:
Barbell rows 4x12
Seated row or lat pulldown 4x12
Hammer curl 4x12
Barbell curl 4x12
Reverse curl 4x12
Face pull 4x12
Pullups 4x9 sometimes
I run this 3 days then rest and 3 days again. Chest weak af but my back and legs doing great. Any suggestion?
Upper 1:
OHP 3-6x5
Pullups: 8-12x5
Close grip bench: 6-10x5
Arms Usually barbell curls and skullcrushers superset, sometimes cables,10-20 reps going for maximum poompa 3-5 sets.
Lower 1:
Squats (high bar because it's what I know): 3-8x5
Romanian deadlifts: 6-10x5
Full ROM Hanging Leg raises 5 sets
Upper 2:
Bench press: 3-6x5
Barbell row: 6-10x5
OHP: 6-10x5
Arms same as upper 1
Lower 2:
Deadlift: 3-6x5
Front Squats: 6-10x5
Full ROM Hanging Leg Raises x5
4 times a week. Can run 5 if you'd want to, with fifth day mainly being upper body plugging the holes (low back volume, more specific delt exercises etc).
I like to run each variation for a couple of weeks in a row to specialize on strength gains, then switch up. Still recouping strength from when I lifted 5+ years ago, going easy on squats and deadlifts with adherence to technical failure and not absolute failure to reduce risk injury from being a 30 year old boomer.
I do Candito 6-week. I don't want to have to type out the entire routine since it's basically the same thing every week with variations in weight, reps, sets, and how many days I go.
The gist is this:
Leg day:
Squat
Deadlift (or a variation thereof depending on the day)
The volume decreases and the intensity increases every week until the 6th week of the program, where I just try for my 1RMs in OHP, Bench, Squat, and Diddly.
Workouts take no time at all and I've been making fairly quick progress.
>no vertical pull
Only back exercise I have practically done for the past months is pullups, and my back is disproportionally my most developed part.
Didn't even program for hypertrophy, I did 3-6 rep range weighted pullups. Reached +30kg for 6 reps, from being able to do 6 reps with BW this summer. Maybe I was just built for it idk but if I had to pick a single back exercise it would always be a variation of a pullup.
A :
- power clean & jerk from high blocks
- Paused high bar back squat
- bench press
- snatch grip RDL / underhand incline band pull part (or lat pulldown) / weighted plank
- 20 min jump rope
B:
- Power snatch from high blocks
- front squat
- snatch grip deadlift from low blocks
- bench press (or weighted plank / Bulgarian Split squat / face pull)
- 20 min jump rope
Twice a week.
I just recently started going to A and B the same week, usually I would do A every 4-5 days 3 or 4 times and then switch to B, I would go swimming 2 or 3 days after my gym workout but I recently ruptured my eardrum due to an infection, so I'll be avoiding pools for 3 or 4 more weeks. I added jump rope to compensate the loss of cardio training.
Barbell lunge
Stuff legged deadlift
Lat Pulldowns
Flat dumbbell press
Upright row
Dumbbell curl
super French press machine (similar to skullcrusher)
Rate, wondering if I should swap upright row and maybe add in something for rear delt. Did try benching over incline press but I basically feel nothing on bench but get a nice pump on the machine
A
Bench pyramid to failure due to heavy weight then drop down
Ring dips and seated press superset
Triceps pull-down a and lay raises superset
B
Pull ups till failure
Ring pulls in different angles till failure
Pull downs 3x12 when I can’t use the rings anymore
Barbell biceps curls till failure, usually 4x10 with 40kg.
C
ATG squats for knee recovery, work up to a good weight and then be done with it and go home.
I’ve done enough deadlifts and lower back-body work in my days and I don’t care anymore.
Should I stick to a routine and do 8-12 reps or is it better if i just train as hard as i can till failure + dropsets? Does it make a difference? I prefer not really keeping track of my reps and just going insanely hard.
I simply do what my body wants. Today I did a mace workout following these exercises. https://www.youtube.com/watch?v=rRXI8xC7J8w
I did the first one for 1x3 with my right arm only. Second one for 3 sets. 2x10 of the squats. 4x15-20 on the rebel presses. All on my 25 lbs. mace. This was my third or fourth workout using these movements. I was struggling to get 5-8 reps on rebel presses before today.
Monday: Bench, Close Grip Bench, maybe some abs and calves at the end
Tuesday: Meadows Row, One Arm Barbell Row, Pull ups, Shrug/trap movement, Arm Blaster Hammer Curls
Wednesday: off
Thursday: OHP or Seated BTN Press, Dips, Skullcrushers, maybe some calves
Friday: Deadlifts, Box Squats, SLDL, maybe hit a little back, abs, more curls. Only day of the week I goto the actual gym so I mess around with the machines sometimes too. Rest of the days are at home.
Currently running a greyskull plus physio mix, feels good, right amount of volume now that ive added a few things, currently trying to lower BF and have found my strength go up and bodyweight go down since doing this
I'm still a newbie (basically 5 months in but started with my bulk and went to the gym more regularly in september) and been doing the PPL for 4 weeks now.
I'm a skelly (currently 62kg,183cm) and I focus more on hypertrophy and a bit on strength.
Push:
DB flat press
DB incline press
Chest dips
DB Shoulder press
DB Lateral raise
Cable rear delt fly
DB Skullcrusher
Triceps rope pushdown
Pull:
Pull ups
seated cable rows
iso lateral front lat pulldown
Lat pull down
biceps curl machine
hammer DB curls
Cable curls
Legs:
Leg press machine
Leg extension machine
lying leg curls
Squat
On the second day of each Session i sometimes change the variation of some workouts, like changing from DB hammer curls to cable hammer curls and such. Same to the reps and the sets but most of them are either 3x10 or 2x12.
Started to see some little changes on my body (especially chest and arms) and gained a decent amount of weight (Was 58kg when i started in september)
Would appreciate any advices.
How long are your workouts? You should be good with that routine for a while as long as you enjoy it. As long as you are sufficiently pushing yourself and feeling worn down in your workouts then you will continue to make progress. Being new you could do half the exercises and still see decent progress.
Around 1h20m - 30m, with legs only a hour. I always feel great after each workout and at the same time feel worn out but it's always a good feeling. >Being new you could do half the exercises and still see decent progress.
You're right, I'm just obsessed to workout every single muscle part more efficient and don't leave any behind. Like with shoulder I have exercises that focuses more on my rear delt and the other on my front.
>BB Bench, Incline DB Bench, OHP, Tricep isolations to fail, Lateral Raises to fail >Pull ups, Yates Rows, Deadlifts, Curls to fail >Leg Press, Leg Extension
Sometimes I repeat isolations to add more volume. I've made pretty good gains so far. Also I have a bad sunburn.
monday/thursday:
stretches
5 minute high incline walk
2x10 leg extensions
2x10 lying leg curls
4x10 lat pulldown
4x10 rows
4x5 bench presses
tuesday/friday
10-20 minute high incline walk
2x10 leg extensions
2x10 leg curls
2x5 lat pulldowns
2x5 lat rows
2x5 bench presses
I find cardio really boring so my methodology is to have short but intense walks, also my apartment gym does not have free weights so I manage with this.
>Monday – Workout A1
Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set
Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set >Tuesday – Workout B1
Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set >Wednesday – Workout A2
Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set
Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
Preacher Curl: 2 sets of 6 and one maximum mTor activation set >Thursday – Workout B2
Leg Extension: 2 sets of 6 and one 6-8-10 drop set
Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set
Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set >Friday – Workout A3
Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set >Saturday – Workout B3
Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set
Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set
Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set
Push day and pull day
Do 4sets x 8-10reps and 3sets x 8-10 reps for triceps/biceps
For legs i do squats, leg extensions, calf raises, something for hamstrings and hip thrusts
2 times per week I do abs
Monday: >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour >Do some pullups/chinups/pushups on tree branch while resting >Sprint uphill 3 times
Tuesday: >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour >Do some pullups/chinups/pushups on tree branch while resting >Sprint uphill 3 times
Wednesday: >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour >Do some pullups/chinups/pushups on tree branch while resting >Sprint uphill 3 times
Thursday: >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour >Do some pullups/chinups/pushups on tree branch while resting >Sprint uphill 3 times
Friday: >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour >Do some pullups/chinups/pushups on tree branch while resting >Sprint uphill 3 times
Saturday: >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour >Do some pullups/chinups/pushups on tree branch while resting >Sprint uphill 3 times
Sunday: >Rest
Built a rough gym in the garage. Got the barbell, 2x45lbs, 2x10lbs, 2x2.5lbs plates, and 1 35lb dumbbell and 2 25lb dumbbells. Got a 20lb kettlebell from a friend and of course the rack has a pull-up bar and I bought rings to supplement.
Question is since I'll be maxing out on weight do I simply increase the reps instead? Do I switch to a calisthenic weightlifting routine?
Any suggestions and guide would help, thanks!
Here's meso 2 out of 3. As you can see, it chest focused. Meso 3 will also be chest focused, obviously.
I can repeat the same macrocycle if i want to emphasize my back by just switching the chest exercises in meso 2 and 3 for back exercises
After I'm done with this entire macrocycle (3 mesos), i will probably focus more on my side and rear delts, forearms, glutes, and abs, at least for meso 1, after which i will probably focus the majority of my training on rear delts and forearms.
Also if you can notice i changed dips for overhead cable extension and bb curls for ez bar curls, cause dips and bb curls kind of make my forearms not feel very good, in a bad way
I also increased the rep ranges on the flyes cuz i feel my chest better that way
Every workout day I do 15 sets of a single exercise. I start at the heaviest weight I can still get 10 reps with. 1 minute rest between sets. Once I drop below 5 reps in a set, I take 20% of the weight off and continue. Repeat until I reach 14 sets. Final set I reduce the weight significantly and just go to failure, usually 20-30 reps.
Current starting weight in parentheses.
Monday: Dumbell Bench Press (200lbs)
Tuesday: Lat Pulldowns (245lbs) or Seated Rows (200lbs)
Wednesday: Dumbell Overhead Press (140 lbs)
Thursday: Rest
Friday: Superset of some kind of bicep curl and tricep extension. Usually dumbell hammer curls (45lbs per dumbell) and dumbell overhead extension (single 70lbs dumbell).
Saturday: Squats (315lbs) or leg press (540lbs), 2 minute rest between sets on these though cause frick that.
A
3x6-8 bench press
3x6-8 db shoulder press
3x8-12 incline mach. press / decline push-up
3x8-12 tri. pushdown / overhead ext.
3x10- high cable fly
3x10- side lateral raise
B
3x6-8 weighted neutral grip chin-up
3x6-8 db row
3x8-12 chest sup. row / inverted row
3x8-12 ez-bar / hammer curl
3x10- rear delt raise
3xF bw chin-up variation
C
5x10- leg extension
5x10- leg curl
5x10- single leg calf raise
3x8-12 bb hip thrust
3x10- weighted ab exercise
3x10- bb russian twist
I know my leg workout is awful, but the right side of my hip and lower back is so completely fricked, so I cant do any type of squats or deadlifts. I have to be careful even with leg extensions, curls and calf raises, and use low / moderate weight so I dont develop pain in that area
Only dumbells at home up to 80 lbs. 4 bicep exercises and 2 back one day. 5 shoulder exercises and 1 shrug the next day. 5 chest and tris exercises the next. Constant rotation 7 days a week. 3 set of 10 reps for each exercise and a 2 min timed break between each set. Takes me about an hour each day, but the rest between sets have boosted my gains huge. I used just wait 15-30 secs and it would kill my workouts. Also have an iron neck halo thing (8 different neck positions/ exercises) that I do at the minimum 2 times a week (all depends on time i have left after the workout). Been doing this for 6 months with decen results. Just started 300mg test c (two 150 shots every 3-4 days) a little over a month ago and basically made more progress than I did in 6 months. Wish I would've done it sooner
No
can do legs rn so i do full body everyday, 1 exercise for each body part (back, arms, chest and shoulders)
Back- latpulldowns/ cable rows/ dumbell rows on a machine/rows
Arms- curls/triceps pushdown
Chest- flat press/machine flies
Shoulders- HOP/shoulder raises/upright rows
plus some pull ups and chin ups
It's full body 3 day split + arm day on saturday. I focus on strength and cakisthenics; hypertrophy comes naturally.
A:
>Bench
>Squat
>Pullups (weighted)
B:
>OHP
>Deadlift
>Dips (weighted)
I do a planche + frontlever workout right after the strength workout. I also finish it up doing some handstands.
Can you post body? I am curious how that translates to hypertrophy.
To be honest, I've changed my routine in order to add calisthenics a week ago, but I was already on a strength routine (with arms isolation)
Phraks Greksull?
Here's mine:
A:
5x3+ Squat
3x10 Front Squat
3x10 Bench Press
3x15+ Close-Grip Bench Press
3x15+ Lat Pulldown
3x15+ Barbell Curl
B:
5x3+ Overhead Press
3x10 Barbell Row
3x10 Deadlift
3x15+ Dumbbell Row
3x15+ Standing Calf Raise Machine
3x15+ Dumbbell Lateral Raise
C:
5x3+ Bench Press
3x10 Incline Barbell Bench Press
3x10 Squat
3x15+ Lat Pulldown
3x15+ Close-Grip Bench Press
3x15+ Incline Cable Flye
D:
5x3+ Deadlift
3x10 Romanian Deadlift
3x10 Overhead Press
3x15+ Dumbbell Row
3x15+ Standing Calf Raise Machine
3x15+ Ab Crunch Machine
xxABxCD
Any comments, advice?
Any input is welcome
I don't like it frick you
5x3 over 3x5 is a little weird but if you really like it stick with it.
But I will say that 5 sets of heavy deadlifts might be a little too much to recover from, even with 2 days rest.
Monday: off
Tuesday: T-bar rows 10x20
Wednesday: off
Thursday: Floor press 10x15
Friday: Core focused bodyweight.
Saturday: OHP 10x20
Sunday: Hex bar deadlifts 5 x 20
curls/skullcrushers and sometimes lu raises every few days.
Post an routine
that is my routine.
*ab
40 bicycle crunches.
1 minute plank.
1 minute side plank (right)
1 minute side plank (left)
80 mountain climbers.
----- pause ------
25 raised knee crunches .
15 jack knife situps.
x3.
Bro, thats the strangest routine I've ever seen, lmao. The fact it works makes it even kore interesting, kek. How did you come up with it? Do you do any isolation you didn't mention or nah?
I am autistic and hate variation, I tried to make a routine based on movements I enjoy doing.
mentioned everything I do, there's nothing besides this, I also didn't deviate from it, these are the only exercises I've done with an exception for OHP, I used to do front raised and shifted to those.
What's ur cycle
>Results: Urine bufotenine levels were significantly higher in ASD subjects (3.30 +/- 0.49 microg/L, p<0.05)
https://pubmed.ncbi.nlm.nih.gov/20150873/
apparently I'm endogenously mega-dosing myself with toad venom.
What the frick you're built like Muggshot from Sly Cooper.
Do you have any full body pics with legs? I’m a similar way, hate variation and favor similar exercises so I’m just curious
closest I have but it wasn't in good light and bloated from food.
my thighs are pretty small but my calves are good so no one complains.
Okay interesting, yeah I’ve been thinking of doing more front squats for my thighs and quads because I think they’re lacking a bit from only deadlifts
Lookin like Nemesis from RE god damn
I don't like this physique at all for some reason.
looking like ultimate kars
The tunneler strikes again
Mirin
I remember you. Didn't you used to do front raises?
I switched to OHP at some point because it uses more or less the same muscles and doesn't strain your wrists as much.
are these sets to failure? whats your rest time?
they don't start as failure but by the time you're nearing 7+ sets they are to failure.
I train throughout the day/evening, rather than in a single continuous session, I have everything at home and don't care for efficiency.
ive been thinking about a routine like this but have never seen someone doing it. why did you settle on 10x20? my issue is that during the work week i only have 30-40 mins to train so i might have to adapt a different set/rep scheme
I was too lazy to buy microplates, I will decrease it to 15 again soon.
OHP is not a lift you can make huge jumps in without losing volume and my lightest plates are 5kgs.
Me too. I only own 45s, 25s, and 10s. Makes progression a nice rep/set puzzle.
diet?
I don't track anything, I do cut and bulk though but I just eat more, or less.
made sopa de ajo the other day, had a ton of leftover baguette from cheese fondue.
damn looks good
it is good for when you have leftover bread.
the basics are frying some oil with a lot of garlic and ham (or another cured meat of choice) with paprika powder.
stir bread through this, add chicken stock, chuck in some parsley for taste, then top it with some type of egg before serving.
but of course you have to make vegetable and spice adjustments to suit your preferences, i.e I prefer a more savoury flavor so I'm adding some parmesan to it, that also means I won't need as much salt.
I used carrots and bell peppers as vegetables because I also had those leftover from fondue.
why did you send Big Stiffy to the shadow realm
He'll return in one day but to him it will have been a year
r8
How are your arms? Looks like you need more isolations.
monday
squat, bench, pendlay rows, weighted fat bar wide grip pull ups, dips, split squats
wednesday
ohp, front squat, lunges, pendlay rows, pullovers, weighted fat bar pull ups, dips, zottman curls
friday
squat, bench, deadlift, leg curl, chest flys, weighted wide grip pullups, tricep rope pushdown
Week 1. Progressing pretty well. Lifts are always going up. Would like some criticism for some restructuring though.
Week 2.
Based neck piller
Though you don’t need to do lateral necks, the sides get hit simply from the front flexion. Don’t risk injury (it’s not hard to tweak something like this)
Is that Greyskull?
Ton of accessories there but fair play if you have the time
Greyskull is fun
Yes it's the Phracks variant. I spend no more 2 hours at the gym but I like it. Once I'm in the gym I don't want to leave.
531
First set last
A pulling movement of my choice, usually pullups
A core movement of my choice, usually crunches
Sauna
Plunge
Jacuzzi
any help or suggestions?
Grey skull every other day rather then 3x a week. I do phraks variant with added lateral raises on ohp days and hanging leg raises on bench. His book also said to do frequency trainingpyramid sets of pushups and pull ups for volume. So I do those as well. Cardio on off days
What kind of progress have you been seeing? Are you a beginner?
I'm a skele with very little lifting exp prior. Spent probably 3 months fricking around with SS and other meme shit before I started this. 2 months into grey skull I've had to deload weighted chin ups and ohp but other than that it's been steady gains. I do RDL's instead of regular deadlifts. I find them more comfortable.
Saturdays, and Wednesdays: 3x5 Squats (although I fricked my knee up so I'm doing other leg exercises for now), OHP, Pendlay Rows and Benchpress
Mondays: The same as above except I swap out Squats for Deadlifts
Sundays and Tuesdays: Light cardio on the treadmill and 3x12 (I'd do more sets but it takes too damn long) arm exercises, trying to incorporate some forearm isolations since they're lagging behind a bit
Thursdays and Fridays I don't go; those afternoons after work are for visiting family.
So how scuffed is this routine I kinda just threw together when I finally decided to start going back to the gym?
I just vary my routine. Today i did
>ohp, incline bench, lat pulldowns , dead lifts, lateral raises
Then i left.
Next time i go to the gym. Im gonna just do
>barbell squats, leg curls, leg extensions
The time after that. Im gonna do
>push ups, wrist rollers, stomach vacuums
Areas for improvement bros????
>Areas for improvement bros????
Yes, get an actual routine so you can quantify expected and actual progress.
I was thinking of trying vince girondas master series tbh anon
is there a good routine if you have limited amount of weight and a pair of rings?
Upper 1
Bench press 5/3/1 progression scheme
Close grip bench press 3x10-12 superset DB rows 3x10-15
Seated barbell press 3x6-8 superset pull ups 3xfailure
Lateral raises 4x10-15
curls(db or bb whatever im feeling that day) 5x10
Lower 1
Squat 5/3/1 progression
Paused squat 3x8-10
Split squats 3x10-12
RDLs 4x10
Calf raises 5x20-30
Upper 2
OHP 5/3/1 progression
DB Incline bench 3x8-12 superset meadows row 3x10-15
Seated DB press 3x10-12 superset pull ups 3xfailure
Pullovers 3x10(I sometimes skip these)
Curls(db or bb whatever im feelin) 5x10
Lower 2
Deadlift 5/3/1 progression
Squat heel elevated 5x10
Calf raises 5x20-30
I could use some help on my second lower day cause after deadlifting heavy and even more so especially after the squats I am plumb tired and dont feel like doing anymore. Ive even skipped the calf raises cause I just feel done. other then that, I like this program I made for myself. I was doing 531 BBB but found it to be minimalist and moronic(you wont get big from it) but I did enjoy the strength progression side of it for the main lifts. it did get me a 150lb OHP, a 235lb bench press, 285lb squat, and a 345lb deadlift. you can look up how it works, but if you dont know--basically one week you do 3 sets of 5, then the next week 3 sets of 3, and on the final week you do one set of 5, set of 3, and a set of 1. then you reset it and add 5lbs. every 2 cycles of this you deload. it helps me keep focused cause I have an issue of being stagnant and just doing the same weight for months on in. give it a shot.
I looked at BBB and figured the volume is way too low, at least when still lifting low weights.
So I am doing this
, as you can see the setup and idea is the same just with more volume/intensity and actually doing arms because why the frick would you not spend 5-15 extra minutes to do supersets between a curl and some type of extension, I fail to see how that is going to interfere with anything.
I don't follow any specific loading scheme, hence the floating rep ranges. Sometimes I work up to a weight I do for 2-3 sets, sometimes I do the same weight straight for 5 sets.
E.g squats with 100kg working sets, the first session might be:
80kg x 6
90kg x 6
100kg x 6 x 3
With the two "warmups" counted as working sets. Then later on, not necessarily next session but depending on feel, it might be 100kg x 6 x 5. Then either extend that to 7 reps and then 8 reps before increasing weight, or jumping straight to 105-110kg for 4-5 reps a set with fewer working sets.
This way just makes more sense to me, I am a returning lifter so I just follow how I feel and allow a lot of flexibility for intensity. Some people respond very well to low volume very high intensity, some need more volume, I am still kinda figuring it out.
I've been doing an absolutely moronic routine but a month and a half of my lifts are skyrocketing (pullovers, t rows, calf raises, and standing press), I'm talking a rep pr every week, and a weight pr every 2.5 weeks.
I'm doing one set to failureof the following exercises every Monday, Wednesday and Friday:
Barbell hacksquats
Dumbell pullovers
Barbell t rows
Dumbell French press
Barbell deadlifted calf raises
Reverse grip floor press
Barbell reverse curls
Barbell standing press
The one drawback is that the reverse grip floor press has slowly regressed. Gonna try it with lighter weight for 10-20 reps and see if that helps, and if that doesn't work I'm going to do it normal, pronated grip.
I also squeeze one of those 1.5 captains of crush hand grippers throughout my training days, and do one set of hanging leg raises (that I do between two dining room chairs) and one set of pull-ups to failure (off of any ledge I can reach).
Oh I forgot to mention I do plate neck curls in 4 directions 1x50
Looking pretty good anon
Push:
BB Flat Benchpress - 4x6
EZ Curl Skullcrushers - 3x10
Seated DB OHP - 3x8
Machine Chest Press - 3x10
DB Lat Raise - 3x12
Tricep Ext - 3x10
I’ll slightly vary these exercises by changing rep ranges and changing to an incline/db etc.
Pull:
Seated Cable Row - 5x5
Preacher Curl (Plate Loaded Machine) - 3x10
Close Grip Lat Pulldowns - 3x10
Cable Bicep Curl - 3x12
Straight Arm Pulldown - 3x12
I’ve got an autistic thing where my main pull exercise is the cable row, I’m trying to get to the bottom of the stack which is probably moronic but that’s why it’s a 5x5. I’m one pin from the bottom so it’s working. Straight arm pulldowns are unreal also, best pump/exhausting exercise to finish with.
Legs:
Hack Squat - 4x8
Leg Extension - 4x12
Seated Calf Raise - 3x10
Seated Hanstring Curl - 3x10
Hip Thrust - 3x10
Main focus of my leg days are quads because that’s all that’s needed for aesthetic legs. Don’t personally regular squat often but do it sometimes when the gyms quiet.
A:
Pullups 4x9
Ohp 4x12
Bench press 4x10
Inclined bench press or pec flies 4x10
Dumbell lateral rises 4x12
Rope pushdowns 4x12
Cable high pulley extension 4x12 usually no more energy at this point tho.
B:
Squats 4x12
Deadlifts 4x12
Hip thrusts 4x12
Calf raises 4x12
Leg press 4x12
C:
Barbell rows 4x12
Seated row or lat pulldown 4x12
Hammer curl 4x12
Barbell curl 4x12
Reverse curl 4x12
Face pull 4x12
Pullups 4x9 sometimes
I run this 3 days then rest and 3 days again. Chest weak af but my back and legs doing great. Any suggestion?
Upper 1:
OHP 3-6x5
Pullups: 8-12x5
Close grip bench: 6-10x5
Arms Usually barbell curls and skullcrushers superset, sometimes cables,10-20 reps going for maximum poompa 3-5 sets.
Lower 1:
Squats (high bar because it's what I know): 3-8x5
Romanian deadlifts: 6-10x5
Full ROM Hanging Leg raises 5 sets
Upper 2:
Bench press: 3-6x5
Barbell row: 6-10x5
OHP: 6-10x5
Arms same as upper 1
Lower 2:
Deadlift: 3-6x5
Front Squats: 6-10x5
Full ROM Hanging Leg Raises x5
4 times a week. Can run 5 if you'd want to, with fifth day mainly being upper body plugging the holes (low back volume, more specific delt exercises etc).
I like to run each variation for a couple of weeks in a row to specialize on strength gains, then switch up. Still recouping strength from when I lifted 5+ years ago, going easy on squats and deadlifts with adherence to technical failure and not absolute failure to reduce risk injury from being a 30 year old boomer.
routines are overrated
I do Candito 6-week. I don't want to have to type out the entire routine since it's basically the same thing every week with variations in weight, reps, sets, and how many days I go.
The gist is this:
Leg day:
Squat
Deadlift (or a variation thereof depending on the day)
Upper Body day:
Bench
Row
OHP
Row
Curls (optional)
Tricep push-downs (optional)
The volume decreases and the intensity increases every week until the 6th week of the program, where I just try for my 1RMs in OHP, Bench, Squat, and Diddly.
Workouts take no time at all and I've been making fairly quick progress.
>no vertical pull
Only back exercise I have practically done for the past months is pullups, and my back is disproportionally my most developed part.
Didn't even program for hypertrophy, I did 3-6 rep range weighted pullups. Reached +30kg for 6 reps, from being able to do 6 reps with BW this summer. Maybe I was just built for it idk but if I had to pick a single back exercise it would always be a variation of a pullup.
A :
- power clean & jerk from high blocks
- Paused high bar back squat
- bench press
- snatch grip RDL / underhand incline band pull part (or lat pulldown) / weighted plank
- 20 min jump rope
B:
- Power snatch from high blocks
- front squat
- snatch grip deadlift from low blocks
- bench press (or weighted plank / Bulgarian Split squat / face pull)
- 20 min jump rope
Twice a week.
I just recently started going to A and B the same week, usually I would do A every 4-5 days 3 or 4 times and then switch to B, I would go swimming 2 or 3 days after my gym workout but I recently ruptured my eardrum due to an infection, so I'll be avoiding pools for 3 or 4 more weeks. I added jump rope to compensate the loss of cardio training.
Can someone r8 my routine? Trying to lose 15 pounds by my wedding in April but it might not be doable at this point…
Push
Fiat, incline, decline bench
Shoulder press
Tricep extension
Pull
Bent over row
Lat pull-down
Face pulls
Shrugs
Bicep curls
Forearm curls
Legs
Squat
Diddly
One legged split squat
Calves
Abs
3 days on 1 day off
Rowing machine 30 minutes 5 days per week
Everything is super set for time management
Routine 1
Pull Up
Chin Up
Push Up
Bench
Split Squat
DB Row
Barbell Squat
Planks
Farmers Walk
Routine 2
Pull Up
Chin Up
Push Up
Romanian Dead Lift
45 degree incline press
Reverse Lunges
Body Row
Side Plank
Reverse Fore Arm Curl
Routine 3
Pull Up
Chin Up
Push Up
1 Arm Over head press
Bulgarian Split squat
Barbell Row
Triceps Extensions
Bicep Curl
Calf Raises
Half Rest day
Swimming (min 30 laps in 50M pool)
Workout days are
Wednesday
Friday
Sunday
Monday
Tuesday (Swimming day)
Currently 187 lbs down from a 244 fat slob.
Day 1
Squats
Leg curl
Incline chest press machine
Barbell row
Lat raise
Barbell curl ezbar
Overhead triceps extension 21
Day 2
Overhead Tricep extension
Barbell curl ezbar
Lateral raise
Barbell row
Incline chest press machine
Leg curl
Squats
Day 3
Barbell lunge
Stuff legged deadlift
Lat Pulldowns
Flat dumbbell press
Upright row
Dumbbell curl
super French press machine (similar to skullcrusher)
Rate, wondering if I should swap upright row and maybe add in something for rear delt. Did try benching over incline press but I basically feel nothing on bench but get a nice pump on the machine
What routine do I need for this
Steroids you fat goober
A
Bench pyramid to failure due to heavy weight then drop down
Ring dips and seated press superset
Triceps pull-down a and lay raises superset
B
Pull ups till failure
Ring pulls in different angles till failure
Pull downs 3x12 when I can’t use the rings anymore
Barbell biceps curls till failure, usually 4x10 with 40kg.
C
ATG squats for knee recovery, work up to a good weight and then be done with it and go home.
I’ve done enough deadlifts and lower back-body work in my days and I don’t care anymore.
ABCABxx
And some walks on rest days. Pic rel
Should I stick to a routine and do 8-12 reps or is it better if i just train as hard as i can till failure + dropsets? Does it make a difference? I prefer not really keeping track of my reps and just going insanely hard.
Push
Pull
Legs
repeat
1 rest day a week
Full body split 3x a week
>3x5 Weighted dips
>3x5 Barbell squat
>3x5 Weighted pull ups
>3x5 OHP
>Ab wheel/leg raises
I also do cable shit with arms whenever i have extra time in the session and in warm up i train frogstand to handstand for 15—20mins.
I simply do what my body wants. Today I did a mace workout following these exercises. https://www.youtube.com/watch?v=rRXI8xC7J8w
I did the first one for 1x3 with my right arm only. Second one for 3 sets. 2x10 of the squats. 4x15-20 on the rebel presses. All on my 25 lbs. mace. This was my third or fourth workout using these movements. I was struggling to get 5-8 reps on rebel presses before today.
Today is my first time in the gym but I wont get a trainer until next week. Is this a good beginner routine? Can you give exact numbers on reps?
Shit I meant OP routine.
Monday: Bench, Close Grip Bench, maybe some abs and calves at the end
Tuesday: Meadows Row, One Arm Barbell Row, Pull ups, Shrug/trap movement, Arm Blaster Hammer Curls
Wednesday: off
Thursday: OHP or Seated BTN Press, Dips, Skullcrushers, maybe some calves
Friday: Deadlifts, Box Squats, SLDL, maybe hit a little back, abs, more curls. Only day of the week I goto the actual gym so I mess around with the machines sometimes too. Rest of the days are at home.
Currently running a greyskull plus physio mix, feels good, right amount of volume now that ive added a few things, currently trying to lower BF and have found my strength go up and bodyweight go down since doing this
I'm still a newbie (basically 5 months in but started with my bulk and went to the gym more regularly in september) and been doing the PPL for 4 weeks now.
I'm a skelly (currently 62kg,183cm) and I focus more on hypertrophy and a bit on strength.
Push:
DB flat press
DB incline press
Chest dips
DB Shoulder press
DB Lateral raise
Cable rear delt fly
DB Skullcrusher
Triceps rope pushdown
Pull:
Pull ups
seated cable rows
iso lateral front lat pulldown
Lat pull down
biceps curl machine
hammer DB curls
Cable curls
Legs:
Leg press machine
Leg extension machine
lying leg curls
Squat
On the second day of each Session i sometimes change the variation of some workouts, like changing from DB hammer curls to cable hammer curls and such. Same to the reps and the sets but most of them are either 3x10 or 2x12.
Started to see some little changes on my body (especially chest and arms) and gained a decent amount of weight (Was 58kg when i started in september)
Would appreciate any advices.
How long are your workouts? You should be good with that routine for a while as long as you enjoy it. As long as you are sufficiently pushing yourself and feeling worn down in your workouts then you will continue to make progress. Being new you could do half the exercises and still see decent progress.
Around 1h20m - 30m, with legs only a hour. I always feel great after each workout and at the same time feel worn out but it's always a good feeling.
>Being new you could do half the exercises and still see decent progress.
You're right, I'm just obsessed to workout every single muscle part more efficient and don't leave any behind. Like with shoulder I have exercises that focuses more on my rear delt and the other on my front.
Obviously I just use one workout per Muscle part on each session.
If you notice your recovery starts to lack then cut the work outs down to around 60 minutes.
Dips: 100-120 reps
Pushup: 50-70 reps
Pullup+chinup: 40-50 reps
Situp+legraise: 100-120 reps
Squat: 100-120 reps
Only do this 2x or 1x times + some cardio per week if im lazy and busy screwing pussy
you look good but you have the smallest nipples in the world and its really fricking with me
Is there a nipple routine you recommend
>his nipples can't be that small
>looks at picture
>ok yeah why are they so small
PPL
>BB Bench, Incline DB Bench, OHP, Tricep isolations to fail, Lateral Raises to fail
>Pull ups, Yates Rows, Deadlifts, Curls to fail
>Leg Press, Leg Extension
Sometimes I repeat isolations to add more volume. I've made pretty good gains so far. Also I have a bad sunburn.
10x3
Workout 1: weighted pull-ups
Workout 2: OHP
Workout 3: leg press, RDL, straight-arm pulldowns, weighted dips
monday/thursday:
stretches
5 minute high incline walk
2x10 leg extensions
2x10 lying leg curls
4x10 lat pulldown
4x10 rows
4x5 bench presses
tuesday/friday
10-20 minute high incline walk
2x10 leg extensions
2x10 leg curls
2x5 lat pulldowns
2x5 lat rows
2x5 bench presses
I find cardio really boring so my methodology is to have short but intense walks, also my apartment gym does not have free weights so I manage with this.
Push:
> Ring Dip
> Squat
> Ring Push Up
> Core work, tricep accessories
Pull:
> Ring Pull Up
> Deadlift
> Bodyweight Row
> Core work, bicep accessories
>Monday – Workout A1
Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set
Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set
>Tuesday – Workout B1
Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set
>Wednesday – Workout A2
Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set
Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
Preacher Curl: 2 sets of 6 and one maximum mTor activation set
>Thursday – Workout B2
Leg Extension: 2 sets of 6 and one 6-8-10 drop set
Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set
Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set
>Friday – Workout A3
Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
>Saturday – Workout B3
Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set
Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set
Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set
>5'10, 230lbs posting
>lifting approx 2.25/4/5/6.5
my routine:
>week 1: 1x Failure @ 70% + 5xF Assistance
>week 2: 1x Failure @ 80% + 5xF Assistance
>week 3: 1x Failure @ 90% + 5xF Assistance
>week 4: rest
>Mon: Incline Bench Press > Dip
>Tue: Front Squat > Pistol Squat
>Wed: Pendlay Row > Pullup
>Thu: Overhead Press > Handstand Pushup
>Fri: Deadlift > Rack Pull
>Sat: Chinup (just 5xF, no added weight)
Push day and pull day
Do 4sets x 8-10reps and 3sets x 8-10 reps for triceps/biceps
For legs i do squats, leg extensions, calf raises, something for hamstrings and hip thrusts
2 times per week I do abs
Monday:
>Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
>Do some pullups/chinups/pushups on tree branch while resting
>Sprint uphill 3 times
Tuesday:
>Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
>Do some pullups/chinups/pushups on tree branch while resting
>Sprint uphill 3 times
Wednesday:
>Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
>Do some pullups/chinups/pushups on tree branch while resting
>Sprint uphill 3 times
Thursday:
>Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
>Do some pullups/chinups/pushups on tree branch while resting
>Sprint uphill 3 times
Friday:
>Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
>Do some pullups/chinups/pushups on tree branch while resting
>Sprint uphill 3 times
Saturday:
>Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
>Do some pullups/chinups/pushups on tree branch while resting
>Sprint uphill 3 times
Sunday:
>Rest
>pushups on tree branch while resting
at the same time?
Built a rough gym in the garage. Got the barbell, 2x45lbs, 2x10lbs, 2x2.5lbs plates, and 1 35lb dumbbell and 2 25lb dumbbells. Got a 20lb kettlebell from a friend and of course the rack has a pull-up bar and I bought rings to supplement.
Question is since I'll be maxing out on weight do I simply increase the reps instead? Do I switch to a calisthenic weightlifting routine?
Any suggestions and guide would help, thanks!
would greyskull make the most sense and then just up reps?
I suck so I am not posting. Hopefully pushing intensity, volume, and frequency up will lead to something.
Trying to eat more protein too.
Unless you're trying to get fat you aren't accomplishing anything by just lifting and eating more
PPL
Push:
Overhead press - warm up to 3x5
Bench - warm up to 3x5
Dips - 3x8-12
Lateral Raise - 3x8-12
Cable fly - 3x10
Cable Lateral Raise 3x10
Tricep Overhead 3x10
Tricep Pulldowns 3x10
Pull:
Deadlift/Power cleans - work up to 1x5
Pullups - 3x10
Bent over dumbbells row - 3x10
Incline Dumbell Bicep curl - 3x10
Close grip barbell Bicep curl - 3x10
Facepulls/Glute-hamstring raises - 3x10-15
Legs:
Leg extension - 3x10
Squat/Hacksquat - work up to 3x5
RDL's - 3x8
Sled pushes/Pulls - x3
Hamstring Curl - 3x10
Leg Press - 3x10
Calf raises - 3x10
Nordic hamstring - 3xfailure
would love to hear thoughts/suggestions IF you are bigger than me
im on week 4 rn
Here's meso 2 out of 3. As you can see, it chest focused. Meso 3 will also be chest focused, obviously.
I can repeat the same macrocycle if i want to emphasize my back by just switching the chest exercises in meso 2 and 3 for back exercises
After I'm done with this entire macrocycle (3 mesos), i will probably focus more on my side and rear delts, forearms, glutes, and abs, at least for meso 1, after which i will probably focus the majority of my training on rear delts and forearms.
Also if you can notice i changed dips for overhead cable extension and bb curls for ez bar curls, cause dips and bb curls kind of make my forearms not feel very good, in a bad way
I also increased the rep ranges on the flyes cuz i feel my chest better that way
I'm going full brosplit mode in 2023, don't even give a shit anymore
Every workout day I do 15 sets of a single exercise. I start at the heaviest weight I can still get 10 reps with. 1 minute rest between sets. Once I drop below 5 reps in a set, I take 20% of the weight off and continue. Repeat until I reach 14 sets. Final set I reduce the weight significantly and just go to failure, usually 20-30 reps.
Current starting weight in parentheses.
Monday: Dumbell Bench Press (200lbs)
Tuesday: Lat Pulldowns (245lbs) or Seated Rows (200lbs)
Wednesday: Dumbell Overhead Press (140 lbs)
Thursday: Rest
Friday: Superset of some kind of bicep curl and tricep extension. Usually dumbell hammer curls (45lbs per dumbell) and dumbell overhead extension (single 70lbs dumbell).
Saturday: Squats (315lbs) or leg press (540lbs), 2 minute rest between sets on these though cause frick that.
is it a bad idea to do compounds one day and accessory isolations the next day back and forth?
No, but you should let those muscles get a rest day before going back to the compounds.
A:
Bearhug Squat 3x12 (150lb sandbag)
Dips 3x8
Push Up 3x12
Hardstyle Plank 3x30 sec
Dead Hang 60 seconds (pronated)
B:
Sandbag Shouldering 2x6 (100lb)
Chins 3x8
Hardstyle Plank 3x30 sec
Dead Hang 60 seconds (supinated)
Forgot pic. I use IronMind bags with no handles.
A
3x6-8 bench press
3x6-8 db shoulder press
3x8-12 incline mach. press / decline push-up
3x8-12 tri. pushdown / overhead ext.
3x10- high cable fly
3x10- side lateral raise
B
3x6-8 weighted neutral grip chin-up
3x6-8 db row
3x8-12 chest sup. row / inverted row
3x8-12 ez-bar / hammer curl
3x10- rear delt raise
3xF bw chin-up variation
C
5x10- leg extension
5x10- leg curl
5x10- single leg calf raise
3x8-12 bb hip thrust
3x10- weighted ab exercise
3x10- bb russian twist
I know my leg workout is awful, but the right side of my hip and lower back is so completely fricked, so I cant do any type of squats or deadlifts. I have to be careful even with leg extensions, curls and calf raises, and use low / moderate weight so I dont develop pain in that area
Full body every day unless I'm too sick to move.
ok i guess but why
Only dumbells at home up to 80 lbs. 4 bicep exercises and 2 back one day. 5 shoulder exercises and 1 shrug the next day. 5 chest and tris exercises the next. Constant rotation 7 days a week. 3 set of 10 reps for each exercise and a 2 min timed break between each set. Takes me about an hour each day, but the rest between sets have boosted my gains huge. I used just wait 15-30 secs and it would kill my workouts. Also have an iron neck halo thing (8 different neck positions/ exercises) that I do at the minimum 2 times a week (all depends on time i have left after the workout). Been doing this for 6 months with decen results. Just started 300mg test c (two 150 shots every 3-4 days) a little over a month ago and basically made more progress than I did in 6 months. Wish I would've done it sooner