Health and Fitness... Discussions relating to health, fitness and general well being should be discussed within this forum... |
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4th April 2012, 18:37
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#21
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Saxperience Forum Bum
Join Date: Sep 2008
Location: jarraaaaaaaaaa
Posts: 3,580
Car(s): Mk2 16v VTR + Nitrous
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Quote:
Originally Posted by Dave_E30
What are you actually trying to achieve...
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General full body fittness and core strength Id assume. Looks very good to me. Personally would end up a sweaty breathless mess doing this sort of workout.
Only thing I would change it have more rest, maybe 2 days on, 1 day off at least.
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5th April 2012, 07:33
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#22
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Regular Poster
Join Date: Mar 2012
Location: darlington
Posts: 251
Car(s): saxo vtr
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Quote:
Originally Posted by DusheR
General full body fittness and core strength Id assume. Looks very good to me. Personally would end up a sweaty breathless mess doing this sort of workout.
Only thing I would change it have more rest, maybe 2 days on, 1 day off at least.
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thanks
yeah its awsome for fitness when you have done a workout (to the max) it feels like you have just been beat up by god himself !!
i would say for ppl that aint to fit to maby do it 2 days on 1 off but i have alwas done 3 on 1 off its just wot works for me tbh
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15th April 2012, 19:23
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#23
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Saxperience Post Whore
Join Date: Mar 2009
Location: Cornwall
Posts: 5,658
Car(s): '08 Civic Type R GT FN2
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Altered mine abit..
Monday - Legs
Barbell Full Squat - 8-10x4
Hack Squat - 8-10x4
Leg Extensions - 10x4
Lying Leg Curls - 10x4
Standing Calf Dumbbell Raises - 12x4
Tuesday - Chest
Barbell Bench Press - 8-10x4
Dumbbell Bench Press - 10x4
Incline Dumbbell Press - 10x4
Incline Flyes - 10x4
Wednesday - Back
Barbell Deadlift - 8-10x4
Reverse Grip Bentover Barbell Rows - 10x4
Barbell Bentover Rows - 10x4
Dumbbell Rows 10x4
Wide Grip Chin Ups 10x4
Thursday - Cardio & Abs
20-25minutes Cross country Interval jogging, sprint, jog, sprint etc. 2.5miles
Cross-Body Crunch - 20x4
Air Bike - 20x4
Crunches - 20x4
Jackknife Sit-Up Failx4
Friday - Shoulders
Seated Barbell Military Press - 10x4
Barbell Front Raises - 10x4
One-Arm Side Laterals - 10x4
Seated Bent-Over Rear Delt Raise - 10x4
Barbell Shrugs - 10x4
Saturday - Arms
Standing Tricep Dips - 8-10x4
Standing Dumbbell Triceps Extension - 10x4
Tricep Dumbbell Kickback - 10x4
Zottman Curl - 10x4
Hammer Curls - 10x4
One Arm Dumbbell Preacher Curl - 10x4
__________________
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4th September 2012, 22:00
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#24
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Saxperience Post Whore
Join Date: Mar 2009
Location: Cornwall
Posts: 5,658
Car(s): '08 Civic Type R GT FN2
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Been on a 4 day split for a few weeks now.
Monday Chest / Triceps
Press ups - 12, 12
Flat Barbell Bench Press - 12, 10, 10, 10, 10
Incline Barbell Bench Press - 10, 10, 10, 10
Incline Dumbbell Bench Press - 10, 10, 10, 10
Incline Dumbbell Flyes - 10, 10, 10, 10
Tricep Dips - 10, 10, 10, 10
Standing Overhead Tricep Extension - 10, 10, 10
Barbell Skull Crusher - 10, 10, 10
Tuesday Back / Biceps
Widegrip Chinups (palms facing out) - 10, 10, 10, 10
Barbell Deadlift - 12, 10, 10, 10, 10
Reverse Grip Barbell Row - 10, 10, 10, 10
Bent Over Dumbbell Rows - 10, 10, 10, 10
Single Dumbbell Rows - 10, 10, 10, 10
Barbell Preacher Curls - 10, 10, 10, 10
Incline Alternate Dumbell Curls - 10, 10, 10
Standing Bent Over Concentration Curls - 10, 10, 10
Wednesday Cardio
3 Mile Cross Country Run (sprint intervals)
Thursday Shoulders
Standing Military Press - 12, 10, 10, 10, 10
Seated Dumbbell Press - 10, 10, 10, 10
Alternate Dumbbell Front Raises - 10, 10, 10, 10
Seated Dumbbell Lateral Raises - 10, 10, 10, 10
Incline Dumbell Rear Delt Raises - 10, 10, 10, 10
Barbell Shrugs - 10, 10, 10, 10
Friday Legs
Bodyweighted Squats - 15, 15
Barbell Squats - 15, 12, 12, 12, 12
Hack Squats - 12, 12, 12, 12
Leg Extensions - 12, 12, 12, 12, 12
Hamstring Curls - 12, 12, 12, 12, 12
Standing Barbell Calf Raises - 15, 15, 15, 15, 15
Saturday Abdominals
Planks - 5x 2minute
Sit ups - 30, 30, 30, 30, 30
Alternate Sit ups - 15, 15, 15, 15, 15
Tuck Crunch - 30, 30, 30, 30, 30
Air Bike - 15, 15, 15, 15, 15
Jack Knife Sit Ups - 20, 20, 20, 20, 20
To add size, muscle separation, strength. Might be adding another run onto Saturday if bodyfat increases or abdominal definition progress slows.
__________________
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26th January 2013, 11:58
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#25
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Regular Poster
Join Date: Dec 2009
Location: Lincolnshire
Posts: 323
Car(s): 207 GT, RVF 400 NC35
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I've took this workout off of www.muscleandbrawn.com. It's supposed to be the routine of Dwayne Johnson, seems to be working for me and I have slightly altered it. I've only been training properly on this for 2 weeks and it supposed to be for bulking, anyway here it is.
Day 1 – Shoulders
Seated Military Press Machine – 3 sets x 21 reps
Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
Hammer Strength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Shrugs (drop set after hammer shrugs) - 4 x 12
Day 2 – Back
Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
Seated Row – 5 sets x 12, 10, 8, 6, 4 reps
One Arm Row – 4 sets x 12 reps
Dead lift – 4 sets x 15, 15, 12, 12 reps
Day 3 – Legs
Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
Smith Machine Lunge – 4 sets x 8 reps per leg
Leg Curl – 4 sets x 12, 10, 8, 6 reps
Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)
Day 4 – Arms
Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
Preacher Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps
Day 5 – Chest
Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
Cable Crossover – 4 sets x 12 reps
Push Ups – 4 sets x 15 reps (superset with crossovers)
I do my abs twice a week on a small circuit, so far so good. I'm on a diet with this routine and I have put on 6lb of muscle in two weeks, with my body fat only increasing from 14% to 18%. It's the first time I have really been on a proper diet and routine so if any advice could be given I'm all ears.
Luke
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27th January 2013, 00:08
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#26
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Saxperience Post Whore
Join Date: Mar 2009
Location: Cornwall
Posts: 5,658
Car(s): '08 Civic Type R GT FN2
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Are you training 5 days in a row ?? That's a fair bit, risk overtraining. And you shouldn't really be increasing bodyfat but to go from 14% to 18% in just 2 weeks suggests you're putting on the wrong weight. No way can you add 6lbs of muscle in just two weeks, it would be closer to 1 year lol. I think the weight you have added is a combination of water and fat.
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27th January 2013, 00:20
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#27
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Regular Poster
Join Date: Dec 2009
Location: Lincolnshire
Posts: 323
Car(s): 207 GT, RVF 400 NC35
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Quote:
Originally Posted by McGuire86
Are you training 5 days in a row ?? That's a fair bit, risk overtraining. And you shouldn't really be increasing bodyfat but to go from 14% to 18% in just 2 weeks suggests you're putting on the wrong weight. No way can you add 6lbs of muscle in just two weeks, it would be closer to 1 year lol. I think the weight you have added is a combination of water and fat.
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Yeah I'm training Monday to Friday with that routine with weekends off. I'm only going off of these scales from the gym with my weight so the figures are probably wrong lol
Edit: just spoke to my partners sister, she's a personal trainer with some tanita Bc-545 body composition scales, which is where I got the numbers from. The numbers I said are correct but the time scale is wrong. I was last on them end of November, so that's the time scale of when I've put the weight on. My bad...
Last edited by ltp22; 27th January 2013 at 13:54.
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29th January 2013, 16:53
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#28
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Saxperience Forum Bum
Join Date: Apr 2009
Posts: 4,154
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Jim Wendler 5/3/1.
/Thread.
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29th January 2013, 17:02
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#29
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Saxperience Addict
Join Date: Feb 2009
Location: Middlesbrough
Posts: 10,620
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Quote:
Originally Posted by P90PTS
Jim Wendler 5/3/1.
/Thread.
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Why /Thread?
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9th May 2014, 12:11
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#30
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Saxperience Forum Bum
Join Date: Oct 2009
Location: Nottingham
Posts: 3,954
Car(s): Stage 1 Mitsubishi Evo 6
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I have done push/pull/legs for a while now and it's my preferred training style, recently changed up my training and this is my new push/pull/legs routine have 3 different variations in a constant repetitive cycle.
It incorporates predominantly heavy compound exercises with my rep and set range aiming for absolute failure, with stretches incorporated into every session I have exampled the stretches in the first variation of push/pull/legs.
I will rest and refeed every sunday, exercise volume is fairly low so I don't feel recovery will be a major issue for me personally.
Soo here it is, I have such a variation to my rep range I CBA to write it down at the moment unless people would benefit from it in which case I will.
Push 1
- Flat BB Bench Press
- Machine Chest Press
- Chest Stretch
- Shoulder Press
- Side Lateral Raise
- Shoulder Stretch
- Narrow Grip Press-up
- Tricep Stretch
- Abs Rope Crunch
Pull 1
- Undergrip Weighted Pullups
- Barbell Row
- T-Bar Row
- Seated DB Curl
- Barbell Shrug
Legs 1
- Standing Calf Raise
- Glute Ham Raise
- Hamstring Stretch
- Squat
- Glute Ham Raise (Again)
- DB Lunge
- Ham & Quad Stretch
Push 2
- Flat BB Bench Press
- Seated BB Shoulder Press
- Side Laterals
- Weighted Dips
Pull 2
- Weighted Pullups
- Deadlifts
- Barbell Curl
- Preacher Curl
- Shrugs
Legs 2
- Standing Calf Raise
- Stiff Leg Deadlift
- Leg Press
- Pull Throughs
- Lunges
Push 3
- Incline DB Benchpress
- Seated DB Shoulder Press
- Side Lateral Raise
- Narrow Grip Pressup
Pull 3
- Wide Grip Lat Pulldown
- T Bar Row
- Hammer Curl
- Preacher Curl
- Shrug
Legs 3
- Seated Calf Raise
- Stiff Leg Deadlift
- Squat
- Hamstring Curl
- Barbell Lunges
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