Copying Yum

[genarr3]

Since everyone else is doing it here's mine:

Workout 1 - Back

Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises

Workout 2 - Chest

Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement(cable flys, pec deck, whatever)
Triceps x 8 or 10 sets various movements

Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead

Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral dumbell raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )

I've always worked out with the philosophy that you take care of the big muscle groups(back, legs, chest) with compound exercises and the little ones will take care of themselves.

 

[Willyumyum]

That looks like a solid routine bro... I like your setup, everything looks SOLID! How are you liking the power cleans? I've never done them... What's one rep look like (in words)?

YUM

 

[genarr3]

I've just recently added the cleans, I was getting bored. If you know what a clean and jerk is it's easier to understand a clean. Same thing, only no jerk.
When doing cleans you don't start from the floor - the position you start from is the barbell at your waist, then with an explosive almost jumping movement you pull the bar into the shoulder position as if you were going to press it, but you don't - at the same time bending your knees to get under the bar. Then drop the bar down to your waist again and start over.
Hope I explained it well, I'm looking for a video.

 

[genarr3]

LOL, I found one. But as I said I don't start from the floor.
http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

 

[Willyumyum]

LOL, I found one. But as I said I don't start from the floor.
http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

GAH! That looks tough.... How are they working for ya?
What kind of poundages did you start out with?

YUM

 

[genarr3]

I spent a few weeks with 135lbs to get used to it. Now I start with 155 and pyramid up to 225. But like I said I don't start from the floor so it's harder, and I don't dive under the bar as much as in the video - that's how I was taught. Wear wrist wraps it's very tough on the wrists.
It's very different then other weight movements, it's all about aggression and explosion. Try them you may get to like them.

Do them for awhile and you'll start to appreciate weightlifters that clean and jerk 500lbs.

 

[Willyumyum]

I think I'll try it out next shoulder day...

YUM

 

[genarr3]

i personally would not do that exercise, i beleive in isolation movements and working out each muscle group seperately

i agree that will work a few musclegroups but let's say your back is stronger than your shoulders, that will mean you will only be able to do as much as your shoulders will allow and not train your back with intensity ... just my opinion

I completely agree. It's not really a BBer movement. It's a "I've been training for 15 years and I'm bored" movement. And it's actually kinda fun.

 

[Willyumyum]

.......................'ve been training for 15 years ....................................

Random: How old are ya?

YUM

 

[genarr3]

38 and don't look it. I routinely get with 20-somethings. Weight training and gear, gotta love it.

 

[Willyumyum]

38 and don't look it. I routinely get with 20-somethings. Weight training and gear, gotta love it.

That's the shit bro hehe

YUM

 

[genarr3]

wurd.