My new split....

[The Shadow]

Mon - Me lower and hams, calves
Tue - Me upper and delts
Wed - De lower and quads, calves
Thur - De upper and back, traps
Fri - arms


....exercises which directly support movements like the bench will be done on their respective bodypart day.

ie - face pulls on delts.

Me days will involve low sets and reps on main exercise, remainder of w/o will consist of pof routine.

De days will involve the main lift and a supplenental exercise such as floor press for upper de day.

 

[needsize]

Dont you get kinda run down when you train for 5 days in a row? For me, any more than 2 days in a row and I'm pretty much cooked.

 

[louden_swain]

It certainly looks interesting, but I would suffer from extreme fatigue after 2 days in a row.

 

[b fold the truth]

Man...please post everything that you do in the gym over the week...weights, sets, reps, exercises, etc...EVERYTHING!!!

I am actually VERY interested...

B True

 

[The Shadow]

will do.......

gimme till tonite


run down??

Well I always did a bpdypart per day anyway so.....not really. I was doing westdide plus an arm day and it didn't seem to hurt

 

[spatts]

Dont you get kinda run down when you train for 5 days in a row? For me, any more than 2 days in a row and I'm pretty much cooked.

Ideally ME days would be 72 hours apart.

 

[The Shadow]

Ideally ME days would be 72 hours apart.

Mon - Me lower and hams, calves
Tue- De upper and back, traps
Wed - De lower and quads, calves
Thur - Me upper and delts
Fri - arms


the above is a possibility as well....


For example on Thur w/o I did:

Bench worked up to a set of 275 for 3
Incline db's - 3 x 60 x 12
Incline Flyes - 3 x 35 x 12

Military Press 3x175x5
Side Laterals - 3x20x15
Face Pulls - 3x125x10


On Tues, I did:

Speed bench 8x190x3
Floor Press worked up to 325 for 4

Seated rows 3x160x12
Pullovers 3x70x10
Stiff arms pulldowns 2x140x10

Forward lean shrugs 3x225x10
Inlicne bench rows with shrugs 3x70x10

 

[Manu]

For what "Me" and "De" stands for?
and "pof" routine...?

 

[JoBu]

For what "Me" and "De" stands for?
and "pof" routine...?

Yeah...what he said. And what's a stiff arms pulldown?

 

[The Shadow]

pof - positions of flexion
stiff arm pulldown - contracted pos for lats


Today:



Incline Dumbell Presses - 3x70x10 - 2 sec conc and 4 sec eccen


Flat Bench - 3x255x6
- 3 sets of 305 for heavy doubles


Incline Flyes - 3x50x10 - "

Military Press 3x175x8
Side laterals 3x25x15
from laterals 3x20x12

 

[Lord_Suston]

keep all of this logged I would like to see the results and your opinion