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What are your current training splits and stats?

Captain_insano

Captain_insano

New member
I am cursious to see how everyone on this board has progressed in the last year or so. If you would like to share that would be great.

Thanks,
Insano
 
Current split looks like this

Monday-chest/bi's/calves
Wednesday-legs/shoulders
Friday-back/tri's/traps

I'll post some of me lifts and stats later.
 
Thanks for posting Doc_Pup. In your splits what exercises do you do? Are they mostly Barbell, Dumbell, Compound exercises?


Ex...

Monday

Chest-

Bench Press: 12reps/ 155, 10 reps/ 200, etc.
Dumbell fly: 10 reps/ 45lbs, 8reps 50lbs,
Cable Crossover: 12 reps 60 lbs, etc.

I am looking for new exercises and ideas so that my workouts do not become mundane.

thanks,
insano
 
Just changed my split from a one bodypart a day to a 3 day split, basically 3 on 1-2 off.
Day 1-Chest,Triceps, Biceps
Day 2- Quads, Hamstrings
Day 3- Back Shoulders
Alt Calves and abs

Varying exercises, sets and reps and intensity right now. I really hate doingthe same goddam exercises all the time so I just change it aorund at will

My Stats since 2000.

Feb 2000-265lbs
Dec 2000-220lbs
August 2001-195lbs
presently 205-210lbs

That was all lard I lost after being a lazy bastard. Right now I am still losing fat very slowly but my composistion is changing ie this is a life hobby for me so results come over time blah blah.

At 32 years of age I have no present aspirations to be a comp bb nor the desire to be 240lbs at 5% bodyfat. I do this to keep stress down, functional, strong and always strive to look better naked. That and have always enjoyed lifting. It's the only thing that has been there thru thick and thin in my life save a couple special people.
 
One bodypart pre day on this split:

Chest
Back
Shoulders
Legs
Arms

Using a standard POF training with 4 sets on midrange and three sets on stretch and contracted. 6-8 reps on Midrange and 8-12 on others.

Hit a peak of 219 at 7.5% a few weeks back. Slipped a little due to play rehearsals. Started training again last week.

Hit a max of 435 on bench during that peak cycle as well.
 
Stats- everything huge, seperated, dense, solid shape with extra fullness. All natural who dwarfs 99.9% of population.
Training Split- 6 days a week, 1 bodypart a day, calves twice a week.
Strength- you could not hang, its ok though, its not expected.

I attribute all my gains from this point on to the Nordic Track and Bowflex combo. peace
 
5 day split, one bodypart a day, abs eod, calves etd

6'3, 265 lbs, 12% BF Bulking right now!!!
 
One body part a day, six days on, one off. Suzanne summers is my trainer and that thigh master is the real thing.
 
As promised

Chest
Incline bench-2 warm-ups, 2 sets to failure, second being 80% of first
D-bell press-2 sets to failure, 2nd being 80% of first
Cable Cross-overs, 2 sets to failure, ditto

Biceps
preacher curls, 2 sets to failure, ditto
hammer curls, ditto, ditto

Legs
Squats, 2 warm-ups, 2 sets to failure, ditto
Leg extensions, 2 sets to failure, ditto
SLDL, ditto, ditto

Shoulders
barbell press, 1 warm-up, 2 sets to failure, ditto
front d-bell raises, 2 sets to failure, ditto
lateral raises,2 sets to failure, ditto

Back
weighted chins, 2 sets to failure, ditto
D-bell rows, ditto, ditto
wide-grip pull downs, 1 warm-up, 2 sets to failure, ditto

Traps
shrugs, 2 sets to failure, ditto
 
ummm

tuesday - bi's, tri's, shoulders ....and then abs

thursday - legs

saturday - chest and back


cardio on mondy and friday, looking to start on wednesday too

when i started lifting seriously (after 1-2 months machines) on november last year i was 143lbs at quite a high bf (prob 15%).....thats roughly 10 stone

im now about 180lbs (around 12 3/4 stone) about 15% bf

the highest i got was 13 1/4 stone which is about 187lbs i think at arounf 16-19% bf :o....i was real porky, i still am :(
 
3 weight workouts/wk -- mostly compound movements, heavy to medium-heavy weights; 4-10 rep range. A variety of dumbell, bar and cable movements. Low to mid volume.

2-3 cardio classes per week. Generally boxing 2x per week; occasionally bootcamp 1x/wk.

6.0', 215 lbs., about 10% bf. Up about 10 lbs. from same time last year. Slightly leaner.

(P.S. Cap, did you hit me w/ bad karma on Sat.? Or is it just more fun-n-games from the pranksters?)
 
THeMaCHinE said:
3 weight workouts/wk -- mostly compound movements, heavy to medium-heavy weights; 4-10 rep range. A variety of dumbell, bar and cable movements. Low to mid volume.

2-3 cardio classes per week. Generally boxing 2x per week; occasionally bootcamp 1x/wk.

6.0', 215 lbs., about 10% bf. Up about 10 lbs. from same time last year. Slightly leaner.

(P.S. Cap, did you hit me w/ bad karma on Sat.? Or is it just more fun-n-games from the pranksters?)
Click to expand...

Thanks for sharing your work bro.

I have no reason to hit anyone with bad karma. I would have the balls to sign my name also for i am not scared of any of you. ;)
 
Captain_insano said:


Thanks for sharing your work bro.

I have no reason to hit anyone with bad karma. I would have the balls to sign my name also for i am not scared of any of you. ;)
Click to expand...

They did sign your name. Hence the question. I didn't really care, was just curious as to why if it was you. Had a feeling it wasn't though.

:D
 
As for exercise variety, here's a few for back:

On back day, I like to do wide-grip pronated pull ups w/ weight. If you have a gym that the pull-up bar is in the center of the cables, you can loop the cables around your waist from each side to add weight.

Also like pin pulls out of the power rack. Basically set the pins at knee level and do deadlifts from that point -- all back.

Cobra curls for your "wings" on your back. Lay facing the wall on a flat bench and pull from the high cable station (head towards weight stack).
 
THeMaCHinE said:
As for exercise variety, here's a few for back:

On back day, I like to do wide-grip pronated pull ups w/ weight. If you have a gym that the pull-up bar is in the center of the cables, you can loop the cables around your waist from each side to add weight.
Click to expand...

I like this one i will have to try it.

[/i]

Cobra curls for your "wings" on your back. Lay facing the wall on a flat bench and pull from the high cable station (head towards weight stack). [/QUOTE]

I am a little confused on this one...How would i do this again?

Thanks,
Insano
 
Captain_insano said:


I like this one i will have to try it.

[/i]

Cobra curls for your "wings" on your back. Lay facing the wall on a flat bench and pull from the high cable station (head towards weight stack).
Click to expand...


I am a little confused on this one...How would i do this again?

Thanks,
Insano [/QUOTE]

OK, lay on your side (facing the wall or mirrors) on a flat bench. Place the bench so that the head is at the weight stack and the bench is in line with the cross brace. Put the handle at the high cable position (if it is adjustable). Laying facing the mirror, "curl" the cable down, imagining that you are doing half of a wide grip pull down (elbows out and back). It's a hard one to describe.
 
Day 1 chest, shoulders, calves*
Day2 back
Day3 bi's, tri's, calves
Day4 legs

*sometimes

Anyway, that is the split I have been doing for a few years and works well for me. Arms is a whole day by itself bc I do 12-15 sets on tri's alone.

On chest I am benching 335 sets of 8. I am going to max out this week, I think I can get atleast 405, previous max was 385 back in March.
 
I dont know if your gonna laugh at this or what, but

Ive just changed my split to this

LEGS
CHEST/BACK
OFF
SHOULDERS/TRAPS
BIS/TRIS

I was about 185 or so in Feb/March, now I am 207lbs at about 10% bf

I have been training for 7 months now

Ive put this here as a milestone, so you can see my progress next year
 
havoc said:
Stats- everything huge, seperated, dense, solid shape with extra fullness. All natural who dwarfs 99.9% of population.
Training Split- 6 days a week, 1 bodypart a day, calves twice a week.
Strength- you could not hang, its ok though, its not expected.

I attribute all my gains from this point on to the Nordic Track and Bowflex combo. peace
Click to expand...

lol, do you think youll be posting pics again soon?
 
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