debaser, or and non volume lovers...

[TheOak84]

im trying this routine for 9 weeks, and id like some opinions. i think it will be good. ill give u the lay out:

week 1-3, M-F, week ends off, the first 3 weeks has 1 work set per major muscle group every 48 hrs, kind of DC style, which i kind of like. there are 3 warm up sets prior.

monday

flat bench press - 1x7-10, 2 RP, 1 N
pullups - 50
bb military - 1x7-10, 2 RP, 1 N
bb shrug - 3x15
Skulls - 1x7-10, 2 RP, 1 N
incline situps - 3x15

tuesday

squats - 1x7-10, 2 RP
stiff leg deads - 2x10-12
standing calf raise - 5x8-10
stair climber - 20-30 mins

wed

incline press - 1x7-10, 2 RP, 1 N
wide grip row - 1x7-10, 2 RP, 1 N
machine military - 1x7-10, 2 RP, 1 N
over head bar ext - 1x7-10, 2 RP, 1 N
bb curl - 1x7-10, 2 RP, 1 N
incline situps - 5x10

thurs

20 rep squat or leg press
leg curl - 2x10-12
calf raise - 3x15

fri

flat db press - 1x7-10, 2 RP, 1 N
pullups - 60
db military - 1x7-10, 2 RP, 1 N
db shrug - 5x10
1 arm ext - 3x15
crunches - 3x20

weeks 4-6 - M, T, TH, F - wed, sat and sun off. 3-4 sets per muslce group every 72 hrs. 1 exercise added to each muslce group.

monday

flat bench press - 1x7-10, 2 RP, 1 N
decline press - 3x8-10
seated BB military - 1x7-10, 2 RP, 1 N
side raise - 3x12
skulls - 1x7-10, 2 RP, 1 N
press down - 3x8-10
incline situps - 3x15

Tuesday

squats - 1x7-10, 2 RP
leg ext - 3x12
stiff leg dead - 1x7-10, 2 RP
calf raise - 5x10
pullup - 60
close grip row - 2x10-12
shrug - 3x10-12
bb curl - 1x7-10, 2 RP, 1 N

wed off

thurs

incline press - 1x7-10, 2 RP, 1 N
dips - 3x10
db military - 1x7-10, 2 RP, 1 N
upright row - 3x10
over head ext - 1x7-10, 2 RP, 1 N
skulls - 3x8-10

friday

20 rep squat
leg press - 3x8-10
leg curl - 3x8-10
calf raise - 3x15
wide row - 1x7-10, 2 RP, 1 N
close grip pull down - 3x8-10
db shrug - 3x12
hammer curl - 1x7-10, 2 RP, 1 N

weeks 7-9, here comes the volume, from here on its basically 9 sets per muslce group, each muscle group is worked once every 7 days, except for arms.

m - chest, abs
t - back, rear delts, traps
w - delts (front and side), abs
th - quads, hams, calves
fri - tris, bis, abs

i know it might sound like alot the first 3 weeks, but i think i can stick it out.
i really dont know what its gonan bring, growth, possibly strength toward the end. so what do u guys think, beast, tom, anyone?

 

[Illuminati]

you lay out looks good. just one question...what do you mean when you write "2 RP, 1 N" ?

 

[TheOak84]

you lay out looks good. just one question...what do you mean when you write "2 RP, 1 N" ?

on the set, id go till failure (7-10 reps), rack it, wait about 5 seconds then try for 1-2 more reps, then one slow negative. it feels good..

 

[Illuminati]

on the set, id go till failure (7-10 reps), rack it, wait about 5 seconds then try for 1-2 more reps, then one slow negative. it feels good..

ok, got ya now, your doing a rest pause, with a negative. i had never read it written that way before.

i was looking at your first 3 weeks that you have laid out. as it is written, it appears that you will be hitting the legs much harder on tuesday. with the first leg day on a tuesday, and the next day on a thursday, that gives you 48 hours. from thursday, the next time you hit them is on a tuesday, 5 days later. something to think about, is possibly changing the two days around, and give you legs more time to heal.

is it safe to assume that you are not too concerned about your bi's, as i noticed that there isnt much work for them. everything else looks hella solid. you should get some good results off the routine.

 

[TheOak84]

well, i did train bis 3x a week for 3 weeks, 4 weeks ago, i took a week off, then started this. they did grow a lil, i got good results, and some complements on them. there isnt alot of work the first 3 weeks, but i am doin alot of pullups, and from week 4-9 they are gonne be worked 2x a week.

yes i think im gonna put the 20 rep squat on my first leg day. that makes sense

the cardio ive been doin has been draining my legs, ive been doin it to lower my heart rate, a high resting heart rate runs in my family, and is pretty normal. but i wanna try to lower it a little.

i actually started this on sun, cuz i work fri and sat,

ill keep tabs on my training here

 

[Dieharder]

will all that heavy back work i wouldnt even worry about training biceps directly

 

[TheOak84]

will all that heavy back work i wouldnt even worry about training biceps directly

tru, thats y im not that concerned about them, theyll be just fine

 

[Dieharder]

i like your layout, you may want to add in a rest day, like a 2 day on one off, but everything looks real good other than that.

 

[TheOak84]

i like your layout, you may want to add in a rest day, like a 2 day on one off, but everything looks real good other than that.

the first 3 weeks and the last 3 week are kinda rough, but basically on the last 3 weeks im training 1 muscle group a day. i will take a rest day as needed. nothing is set in stone, i kind of like to play my rest days by ear

 

[TheOak84]

sundays work out

flat bench press - 315x8, 2 rest pause, 1 N
pullups - 4x10, 1x8, 1x2
seated bb military - 185x10, 2 rest pause, 1 N
shrugs - 225 - 3x15
skulls - 135x9, 2 rest pause
balance ball sit ups - 3x15

eliptical - 20 mins

took about and hour and 5 mins

 

[JKurz1]

im trying this routine for 9 weeks, and id like some opinions. i think it will be good. ill give u the lay out:

week 1-3, M-F, week ends off, the first 3 weeks has 1 work set per major muscle group every 48 hrs, kind of DC style, which i kind of like. there are 3 warm up sets prior.

monday

flat bench press - 1x7-10, 2 RP, 1 N
pullups - 50
bb military - 1x7-10, 2 RP, 1 N
bb shrug - 3x15
Skulls - 1x7-10, 2 RP, 1 N
incline situps - 3x15

tuesday

squats - 1x7-10, 2 RP
stiff leg deads - 2x10-12
standing calf raise - 5x8-10
stair climber - 20-30 mins

wed

incline press - 1x7-10, 2 RP, 1 N
wide grip row - 1x7-10, 2 RP, 1 N
machine military - 1x7-10, 2 RP, 1 N
over head bar ext - 1x7-10, 2 RP, 1 N
bb curl - 1x7-10, 2 RP, 1 N
incline situps - 5x10

thurs

20 rep squat or leg press
leg curl - 2x10-12
calf raise - 3x15

fri

flat db press - 1x7-10, 2 RP, 1 N
pullups - 60
db military - 1x7-10, 2 RP, 1 N
db shrug - 5x10
1 arm ext - 3x15
crunches - 3x20

weeks 4-6 - M, T, TH, F - wed, sat and sun off. 3-4 sets per muslce group every 72 hrs. 1 exercise added to each muslce group.

monday

flat bench press - 1x7-10, 2 RP, 1 N
decline press - 3x8-10
seated BB military - 1x7-10, 2 RP, 1 N
side raise - 3x12
skulls - 1x7-10, 2 RP, 1 N
press down - 3x8-10
incline situps - 3x15

Tuesday

squats - 1x7-10, 2 RP
leg ext - 3x12
stiff leg dead - 1x7-10, 2 RP
calf raise - 5x10
pullup - 60
close grip row - 2x10-12
shrug - 3x10-12
bb curl - 1x7-10, 2 RP, 1 N

wed off

thurs

incline press - 1x7-10, 2 RP, 1 N
dips - 3x10
db military - 1x7-10, 2 RP, 1 N
upright row - 3x10
over head ext - 1x7-10, 2 RP, 1 N
skulls - 3x8-10

friday

20 rep squat
leg press - 3x8-10
leg curl - 3x8-10
calf raise - 3x15
wide row - 1x7-10, 2 RP, 1 N
close grip pull down - 3x8-10
db shrug - 3x12
hammer curl - 1x7-10, 2 RP, 1 N

weeks 7-9, here comes the volume, from here on its basically 9 sets per muslce group, each muscle group is worked once every 7 days, except for arms.

m - chest, abs
t - back, rear delts, traps
w - delts (front and side), abs
th - quads, hams, calves
fri - tris, bis, abs

i know it might sound like alot the first 3 weeks, but i think i can stick it out.
i really dont know what its gonan bring, growth, possibly strength toward the end. so what do u guys think, beast, tom, anyone?

How come no one bitches at you for switching workouts.....I switch twice and get called out.....

 

[TheOak84]

How come no one bitches at you for switching workouts.....I switch twice and get called out.....

i just got off an 8week routine, and my bench went up to 385 and i was repping 315 for like 14 on squats, i took a week off and made a new one.. relax

 

[JKurz1]

i just got off an 8week routine, and my bench went up to 385 and i was repping 315 for like 14 on squats, i took a week off and made a new one.. relax

RELAX??? Calm as can be...........how heavy did you get?

 

[Illuminati]

well, i did train bis 3x a week for 3 weeks, 4 weeks ago, i took a week off, then started this. they did grow a lil, i got good results, and some complements on them. there isnt alot of work the first 3 weeks, but i am doin alot of pullups, and from week 4-9 they are gonne be worked 2x a week.

yes i think im gonna put the 20 rep squat on my first leg day. that makes sense

the cardio ive been doin has been draining my legs, ive been doin it to lower my heart rate, a high resting heart rate runs in my family, and is pretty normal. but i wanna try to lower it a little.

i actually started this on sun, cuz i work fri and sat,

ill keep tabs on my training here

cool. makes more sense to me now. i didnt know if it was something that you had missed, or if you had planned it.

definately keeps tabs here. i am interested to see how this works for you.

 

[TheOak84]

RELAX??? Calm as can be...........how heavy did you get?

ah, heavy as it body weight? i got up to 195, then after the whole week of cardio i got down to 188, im not trying to lose weight, just keep my heart in good shape.

 

[TheOak84]

yesterdays work out sucked (legs), i dont wanna post it.

but heres todays:

incline press - 275x10, 1 RP, 1 N
wide grip row machine - 150x10, 3RP, 1N
machine military - 200x10, 2 RP, 1 N
over head bar ext - 135x10, 2 RP
bb curl - 115x10, 2 RP, 1N
incline situps - 5x10

no cardio, legs are tired out

 

[Dieharder]

nice, short and sweet

 

[TheOak84]

nice, short and sweet

took about an hour, maybe less, i dunno, i worked out at my school, theres one machine/bench per muslce, it sux...