Personal workout routine for those that asked....

[SAF]

A few people emailed me and asked if I could give them a description of my workout routine. I figured I would just post the entire routine in full detail since there seems to be an interest.

My current stats are 5'5", 172, 27.

SUNDAY - Legs
------------------
Squats:
135 for 15 reps
225 for 12 reps
315 for 10 reps
405 for 6 reps

Hack Squats:
405 for 12reps
495 for 10 reps

Extensions:
Entire rack (~200lbs) for 12 reps
Entire rack + 45lbs for 10 reps

Hamstring curl:
Entire rack for 12 reps
Entire rack + 45lbs for 10 reps

Alternating hamstring curl:
90 for 10 reps
100 for 6 reps

MONDAY - Abs + calfs
--------------------------
Hanging leg raises:
3 sets

Weighted machine sit up:
Entire rack (~60lbs) for 12 reps
Entire rack + 25lbs for 10 reps
Entire rack + 25lbs for 10 reps

Standing calf raises:
300 for 15 reps
375 for 12 reps
420 for 10 reps
465 for 8 reps

Seated calf raises:
135 for 12 reps
180 for 10 reps
225 for 8 reps

TUESDAY - Shoulders + Triceps
--------------------------------------
Side raises with dumbells:
25 for 15 reps
35 for 12 reps
45 for 10 reps

Military press barbell:
135 for 12 reps
185 for 10 reps

Rear delts flys dumbells while bent over:
40 for 10 reps
45 for 8 reps

Shrugs with barbell:
225 for 12 reps
315 for 10 reps
385 for 8 reps

Triceps
Tricep push-down with cable:
90 for 12 reps
100 for 10 reps
110 for 8 reps
120 for 6 reps

Skull crushes on machine:
120 for 10 reps
130 for 8 reps

Alternating tricep kick-backs with dumbell:
40 for 10 reps
45 for 8 reps

THURSDAY - Back + Forearms
------------------------------------
Bent over rows (barbell and wide grip):
135 for 15 reps
185 for 12 reps
225 for 10 reps
295 for 8 reps

Alternating bent over dumbell rows:
150 for 10 reps
150 for 10 reps

Seated lat pull down:
Entire rack (250lbs) for 12 reps
Entire rach + 25lbs for 10 reps

Seated reverse pull downs
Entire rack for 12 reps
Entire rack for 10 reps

Forearms:
Seated barbell wrist curls (palms down)
60 for 12 reps
70 for 10 reps
70 for 8 reps

Standing barbell wrist curls (bar held behind)
90 for 10 reps
100 for 10 reps

FRIDAY - Abs + Calfs
-------------------------
Same as Monday

SATURDAY - Chest + Biceps
----------------------------------
Incline dumbell press:
65 for 15 reps
75 for 12 reps
90 for 10 reps
110 for 8 reps

Flat dumbell press:
110 for 8 reps
120 for 8 reps

Dumbell flys:
65 for 10 reps
65 for 10 reps

Cable cross-over:
90 for 10 reps
100 for 8 reps

Biceps:
Standing barbell curls:
95 for 12 reps
115 for 10 reps
135 for 8 reps

Seated machine preacher curl:
120 for 12 reps
130 for 10 reps


SAF

 

[baryon]

ABS?

no ab exercises and you're that cut? cool

--baryon

 

[Jack Diesel]

Just in case anyone reading this doesnt know. His pics are on the anabolic board. Sick . all I can say

 

[SAF]

Re: ABS?

no ab exercises and you're that cut? cool

--baryon

shit, I missed that! I updated my original post.

thanks man,

SAF

 

[PaPaPumPPP]

Bro, you look absolutely amazing. That is an understatement. Gosh damn dude...total props to you, unbelievable.

What about cardio? Don't even tell me you don't do any, or I'm going to have track your ip address and hunt you down. I know this is training forum, but what kind of diet are you on... carb rotation, also, I assume some sort of gear use. If you want you can answer it here, PM me, or write it in the diet and Anabolic forum.

Thanks man.

What weight did you start out at?

Keep going bro! Looking like that right there, you looked better than most of the guys at the last contest I attended.

 

[ahthong]

Incredible strength for a 172 pounder. If I may ask, what kinda cycles have you done?

 

[G-Man]

Yes, lay out your Cycle plan!!!!!

G-Man

 

[:react]

you do almost all exercises with decreasing reps and increasing weight...
question:
do you do all to failure, or just the 2 last with 10 or 8 reps ??
that would be interesting

 

[SAF]

Yes, lay out your Cycle plan!!!!!

G-Man

No prob. Here is the bulking cycle which I recently finished:

Weeks 1 - 12
----------------
1000mgs Sustanon/week
400mg Deca/week
.5 Arimidex/day

Weeks 6-12
---------------
1000mgs Sustanon/week
400mg Deca/week
30mg Dbol/day
.5 Arimidex/day

After this cycle I managed to put on a solid 15 lbs. I probably would have put on 25 if it weren't for the arimidex, but I dont like walking around looking like an infalted rubber ducky

My current cutting cycle is as follows:

Weeks 1-2
-------------
400mgs Suspension/week
75mg Fina/EOD

Weeks 3-4
-------------
400mgs Suspension/week
75mg Fina/ED
50mg Winstrol/ED

Weeks 5-8
-------------
400mgs Suspension/week
75mg Fina/ED
100mg Winstrol/ED


SAF

 

[SAF]

you do almost all exercises with decreasing reps and increasing weight...
question:
do you do all to failure, or just the 2 last with 10 or 8 reps ??
that would be interesting

Yeah, it's usually just the last two sets.

SAF

 

[40butpumpin]

Hi, SAF, thanks for posting this! I'm going to use it as a guide for an upcoming cycle of my own. Also, your pics were amazing, bro. I see you're doing alternating bent-over dumbell rows with 150 lb db's for 10 reps and shrugs with a bb with 385 for 8 reps. Wow! Damn bro, you are one strong mofo and I mean that sincerely. I was using 90's for bent over rows at 4 sets of 10, I couldn't imagine using 150 lb db's for the same. Also, I'd love to hear what your diet is like, could you please give a little information about what you do for diet. Thanks much!

 

[JG1]

SAF,

Couple questions about your program.....

Why have a seperate day for calves and abs instead of doing them say after Legs, Back, or Chest? Do you consume a postworkout protein/carb drink after working calves and abs...same ratio's as when you work your other muscle groups? Also, what days are you hitting cardio on? You're doing it first thing in the morning on an empty stomach, right?

 

[JG1]

^

 

[SAF]

SAF,

Couple questions about your program.....

Why have a seperate day for calves and abs instead of doing them say after Legs, Back, or Chest? Do you consume a postworkout protein/carb drink after working calves and abs...same ratio's as when you work your other muscle groups? Also, what days are you hitting cardio on? You're doing it first thing in the morning on an empty stomach, right?

I usually dont train calves and abs on the same day as Legs, Back, or Chest because I dont like being stuck at the gym for too long.

As far as pre-cardio/pre-workout is concerned, I take the following:

2 TSPNS Glutamine
3 Hydroxycuts
Amino acids
Yohimbine

I just started doing cardio this weekend. Bright and early in the morning is the best time, but I also hit cardio during the weekdays, usually twice. My cardio sessions last 1 hour on the cross-trainer.

SAF

 

[twan turner]

WOW!!!

dude you look sick and you still have 7 weeks... quick question for you -do you do lower reps on your bulking cycle... and what about your contest diet??? -you have to share the diet cause you look too god damn good not to... congrats bro!

 

[JG1]

I usually dont train calves and abs on the same day as Legs, Back, or Chest because I dont like being stuck at the gym for too long.

As far as pre-cardio/pre-workout is concerned, I take the following:

2 TSPNS Glutamine
3 Hydroxycuts
Amino acids
Yohimbine

I just started doing cardio this weekend. Bright and early in the morning is the best time, but I also hit cardio during the weekdays, usually twice. My cardio sessions last 1 hour on the cross-trainer.

SAF

what about postworkout...do you take the same amount of carbs/protein after your abs/calves day verses your Leg day?

 

[SAF]

Ehhh, not really. Sometimes I have a protien shake, sometimes I have 2 cans of tuna, and sometimes I go to bed

SAF