Old School 3-dayers - click >>>HERE<<<

[The Shadow]

Ok - new, more conventional program:

Monday -

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction

Thur - Shoulders

Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction


Pretty straight-forward. Post up if you have questions.

 

[The Shadow]

LOL!!

16 views and no comments....

 

[frorider6]

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Isn't it a bit redundant to do pullovers and straight-arm pulldowns? I think I might replace one of those with a rowing type movement.

Also, I think I might like to add in a lower trap specific movement. Something like reverse shrugs.

 

[frorider6]

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction

For leg curls, I think I'll do the hanging variety type. The seated machine leg curls never did shit for me.

 

[The Shadow]

Re: Re: Old School 3-dayers - click >>>HERE<<<

Isn't it a bit redundant to do pullovers and straight-arm pulldowns? I think I might replace one of those with a rowing type movement.

No. It's not. Pullovers are a stretch position exercise. The stiff-arms are a contracted position.Try them both. The pump is incredible.

Also, I think I might like to add in a lower trap specific movement. Something like reverse shrugs.

Your lower traps will get work from the incline and side laterals

 

[The Shadow]

Re: Re: Old School 3-dayers - click >>>HERE<<<

For leg curls, I think I'll do the hanging variety type. The seated machine leg curls never did shit for me.

That's fine. Just remember the pause at the top in this case.

 

[The Shadow]

Fro - does your gym have a seated military press machine. If so do the presses for shoulders on the machine, but face the back pad. This will throw a lot of stress on the lower traps. Especially with a wide grip.

 

[frorider6]

Fro - does your gym have a seated military press machine. If so do the presses for shoulders on the machine, but face the back pad. This will throw a lot of stress on the lower traps. Especially with a wide grip.

They have one, but I tend to spit on the people using machines. I don't think it would be a good idea for me to use it. I'd be covered in spit.

They do have a Hammer Strength military press. Pretty good but very isolated.

Here's the program I think I'm going to run. Changes are in italics. Opinions?

Monday -

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction
Seated Cable Row 3 sets of 8-12 reps

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Hanging Leg Curls - 3 sets of 10-12 with pause on contraction

Thur - Shoulders

Standing Barbell Military Press 4 sets of 12-6 reps
Hammer Strength Military Press 3 sets of 10-12 with 2 second pause at stretch
(Side lateral raises are bad for my shoulder. Lots of popping)
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction
Dumbbell Reverse Fly 2 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Weighted Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction

 

[The Shadow]

Fro - that looks good,. The only suggestion I have is for you to use a straight bar on the seated rows and pull to your clavicle. Traps will scream.

BTW - expect soem extreme soreness from this for the first couple of weeks. Keep intensity high though, knowing that you only have one bodypart to work each time.

Also - on the holds - drop the weight you normally use by 30-40 %.

 

[frorider6]

Fro - that looks good,. The only suggestion I have is for you to use a straight bar on the seated rows and pull to your clavicle. Traps will scream.

Will the lower (meaty) section of my lats get hit much with this back routine. They have been lately with the barbell rows. If not, I guess I can take a break on that area for 4 weeks.

Also, I need to add 2 days of cardio (20 minutes) and 2 days of abs (20 minutes).

I'm thinking cardio on Tues & Thur and abs on Mon & Wed.

Damnit, I just remembered. I need some calf and forearm work in there too. I'll have to think about that. You got any suggestions?

 

[The Shadow]

Yep. Left those off. Stick with the calf routine you are currently doing. For forearms add some wrist curls and reverse wrist curls for 3 sets of 10-12 each. Do them on arm day. Then on back day at the end, wrap a towel around the chin bar and do 3 sets of hangs for max time. The calves on leg day.

The pullovers and especially the stiff arms will hit the lower insertions very well.

This routine will burn a lot of calories due to it being a 5 day per week deal. Do the cardio at your discretion.

 

[endpoint]

me confused? 3 days? wha? I counted 5.
and thats an average run of the mill bodybuilder routine.
i am so confused.

this is an old school 3 day program......from back in the day

monday
bench 5X5 squat 5x5 dead 5x5 sit ups 4 sets for as many as possible(weighted)

wednesday
incline bench 4x5 squat 4x5 power clean 8x4 sit ups

friday
bench 4x5 squat 4x5 hang clean 4x5 pull ups 4 sets as many as posible (same with abs) on this day add a heavy triple to all work sets if you have the energy

thats 3 days.
if you are a beach muscle type add bicep curls in there. and if you have enough energy pull ups earlier in the week

 

[frorider6]

me confused? 3 days? wha? I counted 5.
and thats an average run of the mill bodybuilder routine.
i am so confused.

this is an old school 3 day program......from back in the day

The title was mainly addressed at the guys that had been doing the Old School 3 day program Corn designed. This is the next step. Going from full body 3x a week to full body 1x a week (but more in depth).

Total shock to the system BABY!!!!!

WOOOOOOOOOOOO!!!!!!! WOOOOOOOOOOOOOO!!!!!!

I'm gonna grow TUMOR!!!!!!!!!

 

[endpoint]

that explains it........it could have been worded a bit better.........i have read the original thread, i was subscribed but canceled it because it was lame. i though it was going to be real old school stuff not condensed body builder stuff.


It is a good idea how ever changing the volume drastically.

If that is you in the avatar maybe stick with the compound stuff a bit longer. and up your food intake......you have mad cuts though.....you are thinner than i ever will be. (im jealous)

no offence intended.......good luck

man i just read over my comments sorry im a bit negative today

I hope your upping your protein and food intake to match the volume

 

[frorider6]

I hope your upping your protein and food intake to match the volume

I have upped my protein and food intake as much as possible. I am always full, never hungry, even at meal time.

I do the best I can. Right now I'm 6'2" 217 lbs about 8% bf. Hopefully, I'll be 228 6-7% bf by mid summer (maybe with the help of a cycle).

 

[endpoint]

Your fucking tall! that explains it.
Im heaps shorter than you(3 or 4"....In my country we work in metric so im not quite sure).....the same weight(i know how to convert to kilos!), but it carrys differently. i also have a different build.

They sound like reach-able goals...good luck.


have you tried doing external rotations for your sholder joint?

i counldnt do side raises for a while......but started using external rotations and they seemed to balance all the muscles in my sholder and i dont get popping or pain or anything. now i can perform side raises

Its hard to adjust to the food thing. I am having a lot of trouble at the moment.....but its getting eaiser every day. I have substituted alot of meals for liquid protein or protein bars.

good luck.
and have fun

 

[The Shadow]

UP

 

[frorider6]

Well, since I'm not training for pure size anymore, maybe this program will compliment my increase in cardio very nicely.

My goal now is to weigh about 220 but with very low bodyfat. And I want to be a solid 220. I'm 218 now but it seems like if I skip 1 meal, that drops RIGHT OFF. I want a firmly established 220.

I think I'll do this workout combined with simple cardio until spring. Then I'll go back to a 3 day split. On tues and thurs, I'll hit the park for sprints and plyometric type exercises.

 

[frorider6]

My new thoughts about this and my new goals is... I want to develope muscle density. I want what I have to be rock solid. Is that more of a function of genetics or is it possible to train for muscle density as opposed to muscle size?

Also, I did the chest routine last night. The 2 second pause on flys was really intense. I thought I was going light by grabbing the 25s. Boy was I wrong. It probably doesn't help that I have long arms. Damn that really intensified the set.

I know it's going to be hard to draw a correlation to the weights I used for the 5 rep set and what I use now, but here it is. The last time I did barbell flat bench was at the beginning of Jan when I started the Old School workout. Then I switched to dumbells to give my shoulder a rest. My set was 135/5 185/5 205/5 205/4 205/4 (with help on the last rep). My set last night was 135/10 (warmup) 185/12 195/7 195/6. That set of 185 for 12 really took it out of me. I think if I tried to do reps of 5, my weight would definetely be up.

 

[The Shadow]

My new thoughts about this and my new goals is... I want to develope muscle density. I want what I have to be rock solid. Is that more of a function of genetics or is it possible to train for muscle density as opposed to muscle size?

Also, I did the chest routine last night. The 2 second pause on flys was really intense. I thought I was going light by grabbing the 25s. Boy was I wrong. It probably doesn't help that I have long arms. Damn that really intensified the set.

I know it's going to be hard to draw a correlation to the weights I used for the 5 rep set and what I use now, but here it is. The last time I did barbell flat bench was at the beginning of Jan when I started the Old School workout. Then I switched to dumbells to give my shoulder a rest. My set was 135/5 185/5 205/5 205/4 205/4 (with help on the last rep). My set last night was 135/10 (warmup) 185/12 195/7 195/6. That set of 185 for 12 really took it out of me. I think if I tried to do reps of 5, my weight would definetely be up.

DOn't worry qbout the correlation in weights yet. The holds will really fatigue the muscles, much more than straight sets. After 4 weeks, then max out to see where you are.

btw - 185 for 12 ~ 255 max!!!

 

[frorider6]

I think I'll max out at the end of this month. 255 would be fucking incredible for me!!!! Just remember, when I started back after all my injuries last year, 135 for 8 or so was a struggle!

 

[The Shadow]

I think I'll max out at the end of this month. 255 would be fucking incredible for me!!!! Just remember, when I started back after all my injuries last year, 135 for 8 or so was a struggle!

In a month I know you'll be there. Just add a little iron every time you move from week to week.

 

[frorider6]

Finished my back workout yesterday. Basically, it was all new exercises and movements compared to the Old School workout. My back has that tight fatigued feeling this morning. Feels gooooood.

I have a lot of work to do on chinups though. I haven't done them for a long time now. And combined with my greater overall weight, left me feeling like a weak pussy. 4 sets 8 6 6 6. All I could think about was Big Buck. Didn't I read a thread where he does like 20 or 30. Fuck me running.

 

[The Shadow]

Fro - how sore was your chest from the Monday workout??

 

[frorider6]

Fro - how sore was your chest from the Monday workout??

It was decent. Felt fatigued but not sore. I think it's because it's harder to push myself on chest without a spotter.

 

[frorider6]

I would also like to add this. Corn, you really know your shit about this stuff. Last night during sex, my girl kept rubbing and grabbing my chest and triceps and back. She couldn't get enough of it. I credit my recent success to your workouts.

 

[The Shadow]

It was decent. Felt fatigued but not sore. I think it's because it's harder to push myself on chest without a spotter.

Good. The severe soreness will come though.

 

[The Shadow]

I would also like to add this. Corn, you really know your shit about this stuff. Last night during sex, my girl kept rubbing and grabbing my chest and triceps and back. She couldn't get enough of it. I credit my recent success to your workouts.

Fro's ride getting


Thanks. You the one doing the work though.

 

[frorider6]

Good. The severe soreness will come though.

You're fucking right it did. My back is sore! Ouch. My triceps are too. I think that's from a combination of chest day and the pullovers (I could feel my upper tricep area helping out).

I am having a problem with motivation at this point. Yesterday (leg day) I felt tired and my legs felt fatigued. I think it might be from the 10 minutes of running I did on tues. That really can't be helped though since I have to get accumstomed to running for OTS (if it ever fucking happens). I was just tired throughout the whole workout. I ended up skipping my Standing Calf Raises and ab work.

I started taking 10 mgs of D-Bol 1 hour before working out (started on tues). I can't reall say if it's done anything for me yet. It's only been 2 days. I decided to take it because it was left over from my cycle and I didn't want it to go to waste.

Would an herbal stimulant help my workouts? Or would it cause more problems than it's worth. Maybe I'll post that on one of the other boards too so I can get a lot of opinions.

 

[The Shadow]

Try some ripped Fuel Extreme if you can find it. Good for an energy boost b-4 hitting the gym and will help reduce bodyfat a little as well.

Yohimbine is another choice. Too much gives me a headache though.

Ripped Fuel, Diet Fuel, Hydroxyshit all do basically the same thing, but Ripped is usually cheaper(price).

Tired legs are from running. Run after the leg workout if possible.

 

[frorider6]

I'll try to find some energy stuff tonight or this weekend.

And I'll switch my running to Monday (chest day) and Wed (leg day). I guess my logic was wrong the other way. I didn't want to run on leg day because I didn't want them to be too tired. But if I'm running on tues and thur and lifting on Wed, that's 3 days in a row on legs and probably very counter productive.

 

[The Shadow]

I'll try to find some energy stuff tonight or this weekend.

And I'll switch my running to Monday (chest day) and Wed (leg day). I guess my logic was wrong the other way. I didn't want to run on leg day because I didn't want them to be too tired. But if I'm running on tues and thur and lifting on Wed, that's 3 days in a row on legs and probably very counter productive.

Sounds good. You might even want to do some all-out sprints after the workout.

 

[frorider6]

Sounds good. You might even want to do some all-out sprints after the workout.

Well, now that you mention it, sprints are already part of the plan for my NEXT workout.

I'd like to... Do a 3 day lifting routine and a 2 day agility and explosive power routine. So I'd be in the gym MWF lifting and on T TH be out in the park running sprints and other "football camp" type drills. I think my girlfriend is going to do them with me too.

You have any thoughts on this? My goal, now that I've hit my (temporary) target weight is to maintain the weight but drop bodyfat. Also, I want total physical fitness. I want to be able to go out at the drop of a hat and play a game of football with no worries. Also, I think this will help strengthen my knee and my ankle (dislocated foot) and all the other tendons and ligaments in my body. I've focused on mass building for so long that I think I'm weak as for as "sports fitness" goes.

 

[The Shadow]

Keep the same exercises and rep range as on the 5 day per week program:

Split:

Chest and Back.
Shoulders and arms.
Legs on Fri.


On the Combined weight training days, cut the number of sets for each exercise down from 4 to 3 and from 3 to 2.

On legs - don't change anything. All sets and all reps.

 

[frorider6]

Have I mentioned lately how sore my back is.

 

[The Shadow]

Have I mentioned lately how sore my back is.

Pussy!!!

LOL! I can bearly walk from the 20 rep squats two days ago.

 

[frorider6]

*singing* I'm a loser baby, so why don't ya kill me!

I missed Thursday's workout because I didn't have any protein shakes and I hate to workout hungry. No problem, I'll just miss one day and hit it back up on Friday. Well, Friday rolls around and I was so sick to my stomach, I had to go home early, which meant no gym.

This weekend, I went snowboarding and stayed a condo up in the ski town. So no protein shakes for me AND not enough food. I'm scared to get on the scale today. If it says 215, I'm going on 2000mg test per day!

Speaking of..... Last week, I started taking 10 mg D-Bol 1 hour prior to working out. But then didn't take any on the days I didn't work out. Should I just stay on 10 mg/day or only take on the days I lift?

 

[The Shadow]

*singing* I'm a loser baby, so why don't ya kill me!

I missed Thursday's workout because I didn't have any protein shakes and I hate to workout hungry. No problem, I'll just miss one day and hit it back up on Friday. Well, Friday rolls around and I was so sick to my stomach, I had to go home early, which meant no gym.

This weekend, I went snowboarding and stayed a condo up in the ski town. So no protein shakes for me AND not enough food. I'm scared to get on the scale today. If it says 215, I'm going on 2000mg test per day!

Speaking of..... Last week, I started taking 10 mg D-Bol 1 hour prior to working out. But then didn't take any on the days I didn't work out. Should I just stay on 10 mg/day or only take on the days I lift?

Depends.

If you are going a cycle with long acting esters then ED.

If you aren't - use on training days only b-4 training to augment the pump.

 

[frorider6]

I'm just taking them because I have them. Not stacking with anything else. Well, not yet anyway. We'll see how weigh in goes today.

 

[frorider6]

I'm just taking them because I have them. Not stacking with anything else. Well, not yet anyway. We'll see how weigh in goes today.

Monday - 217
Tues - 218

It seems like I'm stuck at 218. Which I guess is fine I guess since my goal in only another 8-10 lbs. Hopefully a Fina cycle (75 mgs EOD for 8 weeks) will put me where I want to be.

 

[The Shadow]

Monday - 217
Tues - 218

It seems like I'm stuck at 218. Which I guess is fine I guess since my goal in only another 8-10 lbs. Hopefully a Fina cycle (75 mgs EOD for 8 weeks) will put me where I want to be.

Seems like I suggetsed that a while back LOL!!
That will fix ya right up.

 

[frorider6]

thought I'd just bump this thread with an update.

Weighed myself last night. 219.75 lbs. And no matter how deep a breath I took, I couldn't get it to balance out at 220. Oh well. But after my workout and cardio, I was down to about 218. I can live with that. (At least for a day or 2)

 

[HappyScrappy]

I'm catching up with you, damn fat bastard.
this is my week off and I'm having some puking issues that I'm sure will only lead to massive weight gains.
then when I start back up again I'll whup up on your sorry ass.

also, breathing in won't help your weight - do what I do and just jump up and down stomping on that thing - then whatever the highest reading you can get is your weight.

my puking theory is currently that I'm on fina. fina makes me warm. the enzymes in my gut are designed to only work in a specific range. perhaps I'm now out of that range (I don't own one of those new fangled "thermometers" and I'm sure as hell not gonna blow $2 on one) and so the enzymes aren't working, and the food is just sitting there - when the food sits there, the body is like, okay - everyone out the way you came in!

 

[frorider6]

Now that really makes me want to use Fina.

 

[HappyScrappy]

nah, I never had this problem before on it.
it could be dose related - or not at all related to the fina at all.
or it could be the bromocriptine - but that is at night.
or it could be the ppa, that is very likely why my head is ouchy.

I want sleep. most people can't sleep while on fina - I on the other hand am doing all I can not to sleep here at my desk.

maybe the bathroom upstairs would work for a nap....

 

[frorider6]

CORN - I have to change my routine.

I want to switch to a 3x/week cardio and 3x/week lifting schedule. I'm going to start taking the sport fit class on Wed at my gym. And I don't want to lift weights on Saturday. So I guess I'll have to do something like this.

Mon-cardio (working up to a 3 mile run)
Tues-lift
Wed-sport class
Thur-lift
Fri-lift
Sat-cardio (done outside at the park. I'm thinking something similar to football training: sprints and other agility work done nonstop)

This is the best solution I can come up with. I need to get in great cardio shape since I'm going to start aggressively trying to get into OTS. I need to be able to run as long and far as possible. But I still want to gain another 5 lbs. (I posted a "Fina and Cardio" thread on the Anabolic section too.)

Can you help me out with a schedule.

 

[The Shadow]

Keep the same exercises and rep range as on the 5 day per week program:

Split:

Chest and Back.
Legs
Shoulders and arms.



On the Combined weight training days, cut the number of sets for each exercise down from 4 to 3 and from 3 to 2.

On legs - don't change anything. All sets and all reps.

 

[HappyScrappy]

also, I should note that I figured out what was making me both sleepy and pukey.
some people if they take enough yohimbe get tired from it. I was taking ppa so perhaps this was the case.
also, side effects of bromocriptine are tiredness and nausea - so I'd say it was that one.
I stopped taking it and all better.

fina good.

 

[frorider6]

Keep the same exercises and rep range as on the 5 day per week program:

Split:

Chest and Back.
Legs
Shoulders and arms.



On the Combined weight training days, cut the number of sets for each exercise down from 4 to 3 and from 3 to 2.

On legs - don't change anything. All sets and all reps.

So......

Monday - 3 mile run (eventually)
Tues - Chest and Back
Wed - Sport Class
Thur - Legs
Fri - Shoulders and Arms
Sat - Sprint Agility training

Looks pretty good to me. Thanks, I'll work on it and post the final workout. Should I go ahad and put this on another thread with some kind of title reflecting the balance of cardio and lifting?

 

[The Shadow]

So......

Monday - 3 mile run (eventually)
Tues - Chest and Back
Wed - Sport Class
Thur - Legs
Fri - Shoulders and Arms
Sat - Sprint Agility training

Looks pretty good to me. Thanks, I'll work on it and post the final workout. Should I go ahad and put this on another thread with some kind of title reflecting the balance of cardio and lifting?

I think that would be a good idea.

 

[The Shadow]

up

 

[spatts]

UP

 

[The Shadow]

up for Fro

 

[AAP]

What's up Fro? You were my first gay e-friend.

 

[frorider6.2]

I can't fucking stand reading this post!

I was in so much better shape before the Army. I'm fatter, weaker, slower and have more joint problems now than before joining.

I'm going to try to reverse that trend though. I've reached a point where regular gym time is easier. I'll be starting the Old School routine on Monday.

Maybe I'll go to one of those Anti-Aging clinics in a couple of years...

 

[kethnaab]

I was in so much better shape before the Army. I'm fatter, weaker, slower and have more joint problems now than before joining.

and I bet the "fatter, weaker and slower" are due to the "more joint problems", right?

trust me, I understand and presently experience your pain

*points to his gimpy shoulder, back, knee, ankle and elbow*

 

[redguru]

Ok - new, more conventional program:

Monday -

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction

Thur - Shoulders

Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction


Pretty straight-forward. Post up if you have questions.

Old post, but looks like a good changeup for a 1 bodypart a week setup. Couple questions on exercise selection.

Behind the back cable laterals: Can that be done with both arms on a cable crossover machine. Or should it be done single-arm?

Stiff deads, are you talking about straight leg, straight back deads like a bar below you good morning?

 

[frorider6.2]

and I bet the "fatter, weaker and slower" are due to the "more joint problems", right?

trust me, I understand and presently experience your pain

*points to his gimpy shoulder, back, knee, ankle and elbow*

Bad ankle from Iraq, sore knee from all the damn running at PT, sprained wrist from combatives, and an impingment in my shoulder from pushups.

I'm fucking falling apart.

 

[thelion2005]

What are your thoughts on combining these exercises into a 3 day push/legs&abs/pull routine with rest day on day 4 ... repeat and two rest days on days 8 and 9?

Takes about 1 hour a workout and hits the entire body twice over 9 days.

 

[H_T_]

wtf. that's 5 days. i can't do 5 days. 3 days. my final offer.