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Where have you been bro? You need to start posting here again. . .I was about to ask someone where you went.
Basically...
- Thread starter louden_swain
- Start date
Legion Kreinak2
New member
Just trying to bring something into perspective for myself, because I get too caught up in stuff sometimes but...
The weight increases, and it's pretty much all good. You're pushing more weight, and with more weight comes more size, right? I really make things too complicated.
The weight increases, and it's pretty much all good. You're pushing more weight, and with more weight comes more size, right? I really make things too complicated.
Legion Kreinak2
New member
Wow, you two responded fast.
I've been chillin' with my girl all Spring break, Louden. Took a two-week training layoff. I can't wait to get back into it tomorrow, because I feel pretty fuckin' small.
I've been chillin' with my girl all Spring break, Louden. Took a two-week training layoff. I can't wait to get back into it tomorrow, because I feel pretty fuckin' small.
louden_swain
New member
Legion Kreinak2 said:
Hey man, get back into it and hit it hard!! Be sure to pay some attention to your girl as well. . she will need it
Legion Kreinak2
New member
Hahahaha 
I wonder what I should do for my new training though.
Continue with DC?
A new varying 5x5?
A basic 4-day split with 3 sets of 8 reps?
I wonder what I should do for my new training though.
Continue with DC?
A new varying 5x5?
A basic 4-day split with 3 sets of 8 reps?
louden_swain
New member
Man check out this bad boy!
Hes in high school and hes got a girl, some wheels, and a training program.
All I can say is stick to the basic movements and find a program that you like. The important thing is to stay consistent.
Hes in high school and hes got a girl, some wheels, and a training program.
All I can say is stick to the basic movements and find a program that you like. The important thing is to stay consistent.
Legion Kreinak2
New member
Yeah, I hear that. They all work. I've done all three.
DC - Was working great, love the short workouts, strength increasing, didn't give it enough time to see size (started it at the wrong time - too close to Spring Break), felt some stress on my cuffs sometimes with the heavy negatives, but that's not too big an issue, because it was only sometimes.
5x5 - Very long workouts usually, especially compared to DC. I think I may have made the best gains in my chest using this routine with inclines though. Alot of volume too. Not sure 'bout this when I really look at it.
Basic 3x8 - Sort of old-school, not sure how potent it is compared to the other two. Can't really say much else about it.
My main focus is my arms. They don't seem to grow much with anything. What I was thinking is - maybe it's because they aren't stimulated enough. DC I didn't give enough time to see, and 5x5 was only once a week. The biceps and triceps (biceps especially) are a small muscle group, correct? Which would probably mean they recover more quickly than the others. Perhaps I could make a hybrid routine and use something like the 5x5 for my chest ('cuz that seemed to work) and basic 3x8 for my bis/tris twice a week for more stimulation?
Not really sure what I should do. I've stuck with basic movements, and have eaten pretty well in the past few months. What to do, what to do...
DC - Was working great, love the short workouts, strength increasing, didn't give it enough time to see size (started it at the wrong time - too close to Spring Break), felt some stress on my cuffs sometimes with the heavy negatives, but that's not too big an issue, because it was only sometimes.
5x5 - Very long workouts usually, especially compared to DC. I think I may have made the best gains in my chest using this routine with inclines though. Alot of volume too. Not sure 'bout this when I really look at it.
Basic 3x8 - Sort of old-school, not sure how potent it is compared to the other two. Can't really say much else about it.
My main focus is my arms. They don't seem to grow much with anything. What I was thinking is - maybe it's because they aren't stimulated enough. DC I didn't give enough time to see, and 5x5 was only once a week. The biceps and triceps (biceps especially) are a small muscle group, correct? Which would probably mean they recover more quickly than the others. Perhaps I could make a hybrid routine and use something like the 5x5 for my chest ('cuz that seemed to work) and basic 3x8 for my bis/tris twice a week for more stimulation?
Not really sure what I should do. I've stuck with basic movements, and have eaten pretty well in the past few months. What to do, what to do...
louden_swain
New member
Well give it some time. . .if I were you put together some exercises and perform some straight sets.. . . like 3 x 8 or something in that nature.
Legion Kreinak2
New member
3x8 fashion for all exercises or just arms?
louden_swain
New member
For Tomorrow:
1. Incline Presses - 3 x 8 (include 2 light warmup sets)
2. Seated Barbell Presses - 3 x 8
3. Close Grip Bench Presses - 3 x 8
4. Chins - 3 x failure
5. Barbell Rows - 3 x 8
6. Up Right Rows or Shrugs - 3 x 8
Next Day rest:
For Wed:
1. Barbell Curls - 3 x 8
2. Behind the Back Wrist Curls - 3 x failure
3. Squats - 3 x 10-15 (2 warmup sets)
4. Stiff Leg Deadlifts - 3 x 10-15
5. Seated Toe Raises - 3 x 10-15
1. Incline Presses - 3 x 8 (include 2 light warmup sets)
2. Seated Barbell Presses - 3 x 8
3. Close Grip Bench Presses - 3 x 8
4. Chins - 3 x failure
5. Barbell Rows - 3 x 8
6. Up Right Rows or Shrugs - 3 x 8
Next Day rest:
For Wed:
1. Barbell Curls - 3 x 8
2. Behind the Back Wrist Curls - 3 x failure
3. Squats - 3 x 10-15 (2 warmup sets)
4. Stiff Leg Deadlifts - 3 x 10-15
5. Seated Toe Raises - 3 x 10-15
Legion Kreinak2
New member
Seems pretty nice actually, simple and all.
What would you recommend for rest times?
And also, when would I train next? Friday? Then Monday? Every other day type thing, right?
What would you recommend for rest times?
And also, when would I train next? Friday? Then Monday? Every other day type thing, right?
Legion Kreinak2
New member
Heh, Lee don't worry man. I been lookin' for a good relationship for such a long time, I was amazed I found one in my best friend's best friend's younger sister... if you got that, haha.
It's all good man. Shit always gets better when it's lookin' it's worst. I know from personal experience.
It's all good man. Shit always gets better when it's lookin' it's worst. I know from personal experience.
Zander1983
New member
Lee said:
Mate, life doesn't suck. At 17 the world is yours. Ask anybody who's been there. It was only three years ago for me, but three years can include a hell of a lot of bad choices.
Legion Kreinak2
New member
As a matter of fact Louden, that looks like my old DC routine just with more sets and no negatives/RP sets and such.
Zander1983
New member
Why not take all the things you like from what you've done so far in your lifting life and combine them to create your own routine?
By now you should have a pretty fair understanding of how your body responds to different things, and you've definately got a good understanding of training principles, so I think you should put them to use and design Legionella Training, or something
By now you should have a pretty fair understanding of how your body responds to different things, and you've definately got a good understanding of training principles, so I think you should put them to use and design Legionella Training, or something
Zander1983
New member
Run "legionella" through Google. Its actually a disease. Sure, it doesn't sound badass, but it does kill!
Legion Kreinak2
New member
Legionella? I'm a fuckin' guy! 
Legion Kreinak2
New member
I'm figuring I didn't give DC enough time because I stopped in the middle of it. Therefore, I'm going back to it for a bit longer. I'm adding in every training day ab and grip work.
Day 1 Sequence
Inclined Bench Press 1x8+RP+Static
Military Press 1x8+RP
Closegrip Bench Press 1x8+RP
Chin-ups 1x8+RP+Static
Bentover Row 1x8
Day 2 Sequence
Curls 1x8+RP+Static
Wrist Curls 1x10
Standing Heel Raise 1x10 (Holds)
Leg Curls 1x8+RP+Static
Squats 1x8 | 1x20
Daily Sequence
Hanging Hip Raise 1x8+RP+Static
CoC Grippers 1x8
Static Holds 60 seconds
It'll look like that. By daily I mean every training day. The hip raises will be done with weight on my ankles, and the grippers and statics are to target grip strength and stimulate my forearms to grow some (they're already pretty fuckin' big, actually).
Watcha think?
Day 1 Sequence
Inclined Bench Press 1x8+RP+Static
Military Press 1x8+RP
Closegrip Bench Press 1x8+RP
Chin-ups 1x8+RP+Static
Bentover Row 1x8
Day 2 Sequence
Curls 1x8+RP+Static
Wrist Curls 1x10
Standing Heel Raise 1x10 (Holds)
Leg Curls 1x8+RP+Static
Squats 1x8 | 1x20
Daily Sequence
Hanging Hip Raise 1x8+RP+Static
CoC Grippers 1x8
Static Holds 60 seconds
It'll look like that. By daily I mean every training day. The hip raises will be done with weight on my ankles, and the grippers and statics are to target grip strength and stimulate my forearms to grow some (they're already pretty fuckin' big, actually).
Watcha think?
Zander1983
New member
As far as DC training goes, you've made some solid exercise selections.
Legion Kreinak2
New member
Just want to see what anyone else has to say.
J
jeremys
Guest
welcome back. all i can say is what has been posted already. glad you got a girl..
Legion Kreinak2
New member
jeremys said:
Yeah man, it's nice to be back. I feel like I belong here ever since I got absorbed into this game. I'm so happy to have found a girl that wants the same things as me. We're like perfect for one another, and I'm hoping this one will last awhile. Right before her there was a whole slew of problems within 3 different girls. Totally not fun!
Rise No One
New member
Throw in Deads for those Leg Curls. Best exercise ever
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