We've all read the STICKYS

[JKurz1]

on training, but let's post our routine and maybe we can learn from what other people are currently benefiting from.....post your stats, routine (reps/sets), and game plan (bulk,cut) - days off a week, diet, etc...whatever you think will be benefitial.

Right now, I've been on a pretty high volume (6-10 reps of 15-20 sets) with a bodypart or two a day max......3 days on 1 off........beginning to hit a nice bulk cycle and think I should lower the volume and quit overtraining.......

 

[MattRecc]

Im currently have my body split into upper and lower, 1-2 working sets per bodypart, using extreme stretching, and the rest pauses that DC advocates. Im currently dieting down before i start my first ever cycle. Its sort of a modified dc program, because i do follow his diet, but i want to get stronger in the core lifts, so thats what ive incorporated into it.
Heres my new split do to my fucked up work and school schedule:
Fridays-
Chest- incline barbell presses
Shoulders- standing OHP
Triceps- cg benches
Back- Hammer strength pulldowns, floor deadlifts
cardio-45min on eliptical low intensity

Sundays
Squats, leg curls, calve raises, barbell curls

Tuesdays
same as the first day, except i substitute rack deads and barbell rows instead of pulldowns.
Another thing, these days do not rotate, so im squatting once a week, deadlifting twice a week. Cardio everyday but legs day. Eating about 250-300 grams of protein a day. I also do things like decline situps for abs, back extensions, etc.
stats 6'2 now around 215-220lbs want to get down to about 200-205 (thats where i can see the outline of my abs and the top two rows clearly)

My diet varies, but this is usually how its laid out:
after waking
1.2 packets of oatmeal, 2 scoops of whey (40 grams of protein)

2. two lean beef patties w/ italian dressing

3. Two grilled chicken breasts, or tuna on wheat

4. post workout shake- about 90 grams of protein

5. Protein omelete (they have these at a diner near me, 7.95 and its 4 egg whites w/ grilled chicken and american cheese)

6. handful of peanuts, or some tblsp of natty peanut butter.

like i said this varies day to day, i basically just try to eat as clean as i can, and consume most of my carbs around my workout and in the early am.

 

[super_rice]

bulking right now (will probably be bulking forever at my weight hahah).

3 days a week

monday
chest (db press incline, flat bench 5x5)
biceps
forearms
abs
calves

wednesday
rows, weighted chins
SLDL
deads
hacksquats
one legged squats w/lightweight
stuff for hams..
forearms
abs

friday
speed bench
triceps
biceps
shoulders
forearms
abs
calves

thought i'd throw in the speed bench with maybe a bit heavy near the end, just as i find that if i take a longer break from the bench, i lose a lot of strength very quickly. abs, forearms heal very quickly for me, calves, triceps, and biceps second, so that would explain the way they're put out over the 3 days. back and legs heal slowest for me, so i have them once a week.

i do 100 pushups and 50 squats w/bodyweight (except leg day and the day after leg day haha) in the morning and also do a light stretch. after workouts i do a heavy stretch.

right now there's nothing for speed in terms of legs and such. i plan to incoporate some sprints and things like that when it starts gettin warmer around here again. can't be slow for when the season starts

 

[JKurz1]

BOY...2 for DC......I use the DC stretching as part of my higher volume routine, but more exercises and limit it to one-two bodyparts/ day.............thinking of going 5x5..........

 

[MattRecc]

one of my roommates does 5x5, its working well for him, although he said its hard to get used to, since you aren't really going to failure on the 5x5 set

 

[super_rice]

right now everything's working for me. so i just concentrate on doing as much as i can as many times a week as possible. so just gauging my exercises by feeling, like if the muscles are sore.

5x5 i feel doesn't help too much, so i threw in the speed bench on friday to keep strenght up. as much as i try to kill everything on monday the chest day, i'm all healed up by thursday.

just depends on everyone's body.

 

[JOKER47]

I do a modified WSB split. (Modified for Strongman event training.)

Day 1 - ME Upper (OHP as opposed to bench press)

Day 2 - DE Lower

Day 3 - Occasional extra day for tire flipping practice or some extra GPP work.

Day 4 - DE Upper (OHP as opposed to bench press)

Day 5 - ME Lower and event training. (3 gym moves, 3 events.)

Day 5/6 - Off

 

[leatherface]

My goals are strength and speed/explosivness, specifically for martial arts, but also to help with bball/football/waterpolo/raquetball and pretty much any other sport.
Im 5 7' and weigh in at 165, im trying to maintain that BW for my powerlifting class, BF roughly 8%

My split is a WSB split:
Monday - ME lower/grip
Tuesday - ME upper
Wednesday - no lifting
Thursday - DE lower/plyos
Friday - DE upper/oly lifts/grip
Sat/Sun, - no lifting

I take martial art classes on monday/wednesday night, and usually play some random sport on saturday.

Beautiful isn't it?

 

[from zero]

Bulking right now, although I've been halted at around 195 for a little while now ...
Anyway, doing a 5x5 split. Goals of course are strength and size. I'm 5'9, as I said, 195, and I'd guess 12-14% bodyfat.

Mon - Legs
Tues - Chest/Bis
Wed - Off
Thurs - Back
Fri - Shoulders/Tris

 

[needsize]

I am currently bulking at around 245lbs at 11% bf and just under 5'9"
Current program is lower volume than usual, and consists of around 3 exercises per bodypart, 2 sets to failure each. So it works out to between 6-8 sets for each part, with a dropset at the end. Its working well as I am easily the biggest and strongest I've ever been.
Heres yesterdays workout as an example
chest
flat bench 2 sets
incline dumbell press 2 sets
incline flyes 2 sets
hammer strength chest press - triple drop set

 

[BodybuildingUniverse]

Interesting Needsize. I dont do many worksets either, warm up quite a bit. Workout is usually right on the hour mark. Can you give an example of your dropset with actual weights used? Trying to gauge the percentages, thanks

 

[needsize]

Interesting Needsize. I dont do many worksets either, warm up quite a bit. Workout is usually right on the hour mark. Can you give an example of your dropset with actual weights used? Trying to gauge the percentages, thanks

I'll post the whole workout from yesterday, my dropsets tend to be on machines and only on the last set, I find the machines are a nice safe way to really push it at the end
chest
flat bench 350lbs x 5 reps, 320 x 6 reps
incline dumbell press 130's x 9 reps, 115s x 10 reps
incline flyes 80s x 10 reps, 70s x 10 reps
hammer strength horizontal chest press 3 plates (per side) 10 reps to failure, drop to 2 plates to failure, then 1 plate to failure.
At that point I cant even lift my arms up

Heres my leg workout from this week, after taking a week off my strength was down a bit
squats 410lbs x 8 reps, 325lbs x 10 reps
leg press 10 plates ( per side) 8 reps, 8 plates x 10 reps
hack squat 3 plates for 10 reps to failure, 2 plates 2 failure, then 1 plate to failure.
Then I sit down for 10 minutes and try not to be sick

 

[JKurz1]

what would your warm-up sets look like? How many

 

[needsize]

lots of warm up, not enough to get fatigued but enough to get the feel for the big stuff
bench
95 x 10 rep
135 x 8 reps
185 x 5 rep
225 x 5 reps
285 x 3 reps
315 x 2-3 reps
then first work set

squats
45 x 10 reps
135 x 8 reps
225 x 5 reps
315 x 5 reps
410 for work set
if I'm squatting heavier I'll do 2-3 reps on 365 as well

 

[JKurz1]

ah ha.....so you are training pretty high volume....original post is misleading, as I thought you were only doing maybe 4-5 sets total......but you have at least 5 pre-training sets......see, I post that I do 15-20 sets easily and get flamed........that's what I like to see bro.......high volume training with the last two to failure!

 

[needsize]

ah ha.....so you are training pretty high volume....original post is misleading, as I thought you were only doing maybe 4-5 sets total......but you have at least 5 pre-training sets......see, I post that I do 15-20 sets easily and get flamed........that's what I like to see bro.......high volume training with the last two to failure!

i dont consider the warm up sets as sets, as they arent taxing in the least