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My routine

Dial_tone

Dial_tone

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I don't know why i'm posting this....I don't really care what you clowns think anyway. :)

Day 1 - Chest, delts
Bench press 5x5
Hammer Incline 2x8-10
Inc DB press 2x8-10

DB laterals 4x8-12
cable laterals 3x8-10
DB presses 3x8-10

Day 2 - Back & rear delts
Hammer Low Pull 3x8-12
Hammer High pull 3x8-12
Pulley row 3x8-12
Chins 3x8-10
Deadlifts 5x5

machine rear laterals 4x10-12
cable rear laterals 3x8-10

Day 3 - Arms

alt DB curls 4x8-10
preacher curl 3x8-10
standing curl 3x8-10
skull crushers 4x8-12 (these hurt my elblows)
cable pressdowns 4x8-10
whatever strikes me 2x8-12
3-4 sets of forearm work

Day 4 - Legs
Leg extensions 4-5x10-15 (2 warmup & 3 moderately hard, I consider it all a warmup for squats)
Squats 5x5
45 degree leg press 4x10
standing leg curl 4x8-12
lying leg curl 2x8-12 (hurts my lower back)
stiff leg deadlifts 3x8-10

I throw in abs & calves on a random basis. I have special routines for those parts that only take 5 minutes to complete. I take a rest day usually on Friday when I go out to eat, sometimes Sunday when I might go for a 20-30 mile bike ride. If I go 6 days a week everything gets hit 3 times every two weeks, which is just about right for me.
 
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Looks like a solid program, and from your pics its obviously working. I also get pain from skullcrushers so I feel for you there.

Cheers,
Scotsman
 
Looks solid

Why the DLs at the end of your back day (and not at the beginning) ?
 
Anthrax said:
Looks solid

Why the DLs at the end of your back day (and not at the beginning) ?
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I think they're a great strength builder but if I do them first I don't get much out of it. Powerlifting is about spreading the stress over as many bodyparts as possible to lift more weight. BB'ing is about stressing isolated bodyparts as much as possible to make them grow. A standard deadlift involves quads, hams, butt, lower back, lats, traps, biceps, forearms...no single part gets hit very hard. At least with stiff leg deadlifts you take the quad out of it and move that stress to the lower back. I do regular deads last so bringing all the fresh bodyparts in allows me to push my already tired back harder.
 
aren't your arms a bit whacked out when you get to arm day? Day 1 works tri's also and day 2 works bi's also.... then day 3 a full on arm workout.
 
Allon said:
aren't your arms a bit whacked out when you get to arm day? Day 1 works tri's also and day 2 works bi's also.... then day 3 a full on arm workout.
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Actually, you'd be suprised how fresh you feel on that routine.
 
Solid routine for sure.
Ever tried high reps on leg press? I like to do sets of 15 on them and every now and then sets of 20.
 
JKurz1 said:
Looks good man.......hows your diet?
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what's a diet? LOL. I don't count calories or anything. I've read enough food labels to have a good estimate of where I am so I really only count protein. It's between 2,500-3,000 daily. Mostly chicken breasts, rice, oatmeal and shakes then dinner is whatever I want.
 
just my 2 cents (which Im SURE youll appreciate! LOL)...your volume is way too high on arm day. Wheres calves and abs? And if you want your deads to go up- put that at the beg of your back day- not middle :)
 
MsBeverlyHills said:
just my 2 cents (which Im SURE youll appreciate! LOL)...your volume is way too high on arm day. Wheres calves and abs? And if you want your deads to go up- put that at the beg of your back day- not middle :)
Click to expand...

I don't think 10 sets per bodypart is overkill. Keeping in mind i've been lifting since 1977. Calves & abs are covered in the last paragraph. I could care less if my dead goes up really. I'm a bodybuilder.....I want a bigger back. :)
 
Dial_tone said:
I don't think 10 sets per bodypart is overkill. Keeping in mind i've been lifting since 1977. Calves & abs are covered in the last paragraph. I could care less if my dead goes up really. I'm a bodybuilder.....I want a bigger back. :)
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agreed.......but whats DINNER??? Don't you eat 6-7 times a day?
 
JKurz1 said:
agreed.......but whats DINNER??? Don't you eat 6-7 times a day?
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I eat 4-5 times a day - 2 sit down meals and 2-3 shakes. I'm just not a big eater.
 
Dial_tone said:
I eat 4-5 times a day - 2 sit down meals and 2-3 shakes. I'm just not a big eater.
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Suprised you can pack on that kind of mass on just two solid meals......what kind of shakes are we talking? Muscle milk?
 
JKurz1 said:
Suprised you can pack on that kind of mass on just two solid meals......what kind of shakes are we talking? Muscle milk?
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Whatever's reasonably priced. Right now it's Trueprotein MRP mix; before that it was allthewhey.
 
Texas Ranger said:
How was Allthewhey's protein powder, taste-wise? What flavor did you use?
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I'm partial to strawberry mostly. It's neither really great nor really bad - just average. You just can't beat the price.

Too much volume for me personally, but if it's workin for ya, more power to ya.
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I vary my total sets from 9 to 15 or so, but I like to stay around 12 depending on the complexity of the bodypart. That number of sets certainly isn't overkill if you're hitting each bodypart once a week.
 
Dial_tone said:
I'm partial to strawberry mostly. It's neither really great nor really bad - just average. You just can't beat the price.



I vary my total sets from 9 to 15 or so, but I like to stay around 12 depending on the complexity of the bodypart. That number of sets certainly isn't overkill if you're hitting each bodypart once a week.
Click to expand...
but its str8 protein, not an mrp right?
 
I think the volumes a bit up there, but no one can argue with results. I'd hit each bodypart two times a week, minimum. In the end, you'll get where you want to be. Just might not be as quick as it could've been - but you got time.

JKurz, why would you be surprised he grew off only 2 solid meals? You don't need solid food to put on mass. Get rid of that notion. Calories are calories. Positive energy balance (excess calories) will lead to growth.

DT - do skull crushers with even higher reps (12-15) if they bother your elbows. You have enough other volume going on to cause microtrauma and stimulate growth in them - the higher reps will do your tendons and ligaments good. Though, so will less volume.

I'd also take out direct forearm work. Develop the core and the mainstay bodyparts, and the rest will follow. That is, unless your goal is strictly BBing and/or your forearms are lagging.

Finally, I'd throw in incline dumbbell curls for biceps. Stretch-point movements. Don't look back. http://www.ironmanmagazine.com/archive/index7-detailarch.php?pid=312&page_count=1
 
You're no different than anyone else - you don't need solid foods to grow from a physiological standpoint. Maybe to satisfy your appetite and mental cravings, yes. Otherwise, no. Have 3000 calories of solids or 3000 calories of shakes. Same thing.
 
Tom Treutlein said:
You're no different than anyone else - you don't need solid foods to grow from a physiological standpoint. Maybe to satisfy your appetite and mental cravings, yes. Otherwise, no. Have 3000 calories of solids or 3000 calories of shakes. Same thing.
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ok, now that you know me, don't tell me what I need and don't.......Ive tried it both ways, and solid foods work the best......please don't argue this issue with me Tom........if I post a poll asking people on these boards which is better for you in putting on mass, 90% will say whole food.........enough debate.

I'm not saying liquid calories are wrong, and DT is proof it works, FOR ME, solid foods is the only way.........I feel better, I look better, I sleep better, all with fewer shakes........
 
And many on this board are hardly objective. :rolleyes: So don't threaten me with some stupid fucking poll. If a poll said 95% of all bodybuilders are raging homosexuals, would you buy it?

You're not going to be some miracle-work of God who is different from anyone else. The reasons you stated for why it's the "only way" are fulfilling those "mental cravings" I was talking about. The way you feel has nothing to do with how effective it is as putting on mass.
 
I never said shakes rule, child. I said that liquid calories would be the exact same as solid calories. In the end, what matters is a positive or negative energy balance in terms of weight gain or loss, respectively. Maybe if you knew that, you'd be bigger after using a couple cycles. :rolleyes:
 
Tom Treutlein said:
I never said shakes rule, child. I said that liquid calories would be the exact same as solid calories. In the end, what matters is a positive or negative energy balance in terms of weight gain or loss, respectively. Maybe if you knew that, you'd be bigger after using a couple cycles. :rolleyes:
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Couple of cycles??? Umm, wrong person, sorry pal....pm me if want to continue this debate, we've hijacked this thread PLENTY already.....my apologies DT......

BTW - 5x5 is a GREAT routine, how's the progress?

Isn't all the whey str8 protein? You add in other foods to your shakes?
 
allthewhey is straight protein. I mix that with milk and the mrp with water.
 
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