Post up your routine and your goals

[Big_BK]

Just wondering what kind of routine everyone is running right now and what your goals are. Just gimmie a quick run through of the week and rep ranges and what kind of weight you use (heavy all out reps, or light controlled, etc.)

 

[motox85]

Im doing slow, controlled movements of 8-10 reps and increasing the weight and lowering the reps. Mainly for strength and mass. About to hopp on a test/dbol cycle so hope it goes well.

 

[DannoMight]

I am going back to rotating weeks where I'll do heavy weight one week and light er weight the next and keep rotating. like per say on heavy week I'll do heavy til failure usually afdter 4-8 reps then on the light week it no less than 20 reps till failure with more forced reps. this is the way I got my strongest. its a brutal routine and I will sometimes take 2-3 days off after a severe session. but well worth it.

 

[ironcheif1984]

I keep switching up my routine. I was doing volume training. But i went back to 4 sets of 10-12 reps per set on each workout and raising the weight after each set. As the weights gets higher sometimes i only get 5-6 reps which is fine i dont mind because i am trying to have mass. But i am ready to cut up and have those abs that i have never had so i think some cardio and a more clean diet is in order for me.

Stats as of now.

Age- 24
Height- 5'9"
Weight- 194lbs
BF%- 11-12.5% range

I dont do cardio at all so i am going to start i know i am going to lose some weight but i know i will get more defined because i am just bulky right now i do have striations in my muscles i just have to tighten up my mid section that is my only problem area everything else is pretty much where i want it to be besides i think i have a little bit of fat on my chest not much though my chest development is very nice i have a good chest from what alot of people have told me but it would look better when i drop the BF to around 7-8% range that is my ultimate goal to be around 7-8% BF and weigh 195-205lb range and i would look like a fucking BEAST.

 

[drsketch]

heavy 6-8 reps on everything

squats and deads I pyramid up more then down to make sure I am fully warmed up prior to lifting the weight

My goal is to be as big as I can fucking be, strong as fuck, hard and little fat as I can have. Basically a womans dream

 

[automaticj5]

heavy 6-8 reps on everything

squats and deads I pyramid up more then down to make sure I am fully warmed up prior to lifting the weight

My goal is to be as big as I can fucking be, strong as fuck, hard and little fat as I can have. Basically a womans dream

hahahhahaha thats awesome...

I am a backside of the pyramid guy -- 15/12/10/til failure, increasing weight... thats usually on my main lift then after that is usually 12/10/til failure with increasing weights..

 

[crxdog]

Stats right now:

Age: 25
Height: 6ft 2
Weight: 96kgs
Bodyfat: Not too sure but a little stomach fat

Really been looking into starting my first cycle soon Test E 12weeks @250mg so nothing major. I really want to get the mud off my guts and my abs showing before it hits summer here is Australia. Want to get up around 100kgs.

Lately i have gone back to slow controlled reps 10 - 12 reps lowered the weight too. When i start cycle i will go back to heavy weight low rep

 

[HAYEZ]

core exercises heavy as possible 4-6 reps then move up weight...rest do 10 reps move up weight once hit 10 etc..cardio 5-6 days a week every morning low impact 90 minutes...lift 3on1off..lift 60-90 min at night..goals to have sex with every stripper ....

i strained my back about 6 weeks ago...finally able to work my lower back again...hit deads twice now afraid to go heavy though and only doing low reps 6...last time did high reps=backstrain.....

 

[JLowe02]

im off cycle right now at

5'11"
240
approx 25% bf
focus is on leaning out. am losing an average 1, 2 pounds a week
carb cycling 3 days moderate carb, high protein, moderate fat
other 4 days are low carb, high protein slightly higher fat

routine includes 4 days a week lifting,
chest/bi/tri
back/abs/forearms calves
shoulders/abs/calves
legs

im sticking to high volume/ medium weight, short rest right now. plan o getting back on cycle in about a month at 250mg/test/week to preserve muscle. which is when i will hit the cardio hard

 

[the_alcatraz]

High volume training.....8-12 reps per set....

Currently using bis/tris rountine and back routine as advised by Guardian

 

[JLowe02]

High volume training.....8-12 reps per set....

Currently using bis/tris rountine and back routine as advised by Guardian

im using a slightly modified version of that routine. i swear my arms feel like they are gonna explode at any moment

 

[Chocolate_Thunder]

Currently, rolling with The Omega Project.

 

[mwm5]

being doing the omega project for a couple months. my goal is to stay 7-8% and get up to 200lbs within a year staying natty.

lift goals.

1x275bench (i suck at bench)
1x450squat by jan 1, 09

 

[OneBreath]

Stats: 33, 6' 4" 230 lbs ~11% bf

Current cycle: test/tren/mast
Current goal: lean mass

Doing all compound movements, 12-15 total sets, reps 6-12, going heavy

Day 1 - Back: deadlifts, wide grip pullups, narrow grip pullups, barbell rows, rack pulls

Day 2 - Chest: weighted dips, incline db presses, flat bench, and back to non-weighted dips to failure

Day 3 - Legs: squats, stiff leg deads, leg presses, good mornings

Day 4 - Shoulders: seated barbell military, seated db military, barbell hang clean and press

Day 5 - 7: Rest/Cardio

 

[SouthernLord]

Stats: 25, 5'10", ~225, 14%

My goals are to get as big and strong as possible. I am currently doing DC which is a low volume high intensity style of training. I want to get 240 with my bf% the same before I run my first real cycle. I should be there by this time next year. Short term goals in the gym are to DL 500x5 from the floor and Squat 425 for 8 and 315 for 20+. I would like to have reached these within a year as well. These are very realistic.