[quote]Carlitosway wrote:
yvanehtnioj wrote:
Instead of studying for the SAT, I thought it would be a better idea to make a new routine
Monday
sumo dl- top set 3-5 reps
wide box squat- top set 6-8 reps (I would say either do wide box squats or sumo dls I think it’s a bit much with both)
hack squat- 10-12 reps (Maybe add a widowmaker after hack squat 20-50 reppers are torturously great:D)
Wednesday
BP- top set 3-5 reps
BB incline- top set 5-6 reps
rack lockouts- top set 10 reps
bent over overhead rope extensions- top set 15 reps
db flies- top set 8-10 reps
*is this too much? Is the exercise order alright? looks fine to me
Thursday
rack pulls- top set 6-8 reps
rack chins- top set 8 reps
db rows- top set 10 reps
(don’t know I’m usually annihilated after heavy rack pulls and my width exercise)(How about alternating rack pulls and heavy db rows? cc will chime in though)
shrugs- top set 6 reps (traps will be screaming after rack pulls have fun:D)
Saturday
standing mil. press- top set 6 reps
lat raises- top set 10 reps
db curls- 6-8 reps
pinwheels- 10-12 reps
concentration curls- 20 reps
always learned do any forearm movement after curls
[/quote]
Thanks I really appreciate this. So do you think I should do pinwheels for higher reps after concentration curls.
[quote]yvanehtnioj wrote:
Carlitosway wrote:
yvanehtnioj wrote:
Instead of studying for the SAT, I thought it would be a better idea to make a new routine
Monday
sumo dl- top set 3-5 reps
wide box squat- top set 6-8 reps (I would say either do wide box squats or sumo dls I think it’s a bit much with both)
hack squat- 10-12 reps (Maybe add a widowmaker after hack squat 20-50 reppers are torturously great:D)
Wednesday
BP- top set 3-5 reps
BB incline- top set 5-6 reps
rack lockouts- top set 10 reps
bent over overhead rope extensions- top set 15 reps
db flies- top set 8-10 reps
*is this too much? Is the exercise order alright? looks fine to me
Thursday
rack pulls- top set 6-8 reps
rack chins- top set 8 reps
db rows- top set 10 reps
(don’t know I’m usually annihilated after heavy rack pulls and my width exercise)(How about alternating rack pulls and heavy db rows? cc will chime in though)
shrugs- top set 6 reps (traps will be screaming after rack pulls have fun:D)
Saturday
standing mil. press- top set 6 reps
lat raises- top set 10 reps
db curls- 6-8 reps
pinwheels- 10-12 reps
concentration curls- 20 reps
always learned do any forearm movement after curls
Thanks I really appreciate this. So do you think I should do pinwheels for higher reps after concentration curls.
[/quote]
also on the first order, cc could help a bit better. He might tell you to do your quad movements first if its machine work and then jump into your sldl or wide box squat.
no I would stay around 12 reps for your forearm movement. 12-15. I throw in a bit of body english and get them hit hard. Pinwheels you’ll get a nice trap workout when going heavy also like cc has mentioned before lol.
5/5/5 Deads:
Didn’t happen. Was working out during rush hour so I had to share the only remaining barbell with a really big dude. I was scheduled for 320lbslots in the Snatch Grip, but I didn’t want to look like a pussy so I went to 425lbs in a conventional deadlift. Got 5 reps. Was pretty cool.
Followed that up with Pinwheels:65lbs28
A widowmaker on the leg press:660lbs(15plates)*24
And finally some decline situps.
Awesome session. My erectors have been raped, my legs can barely support my BW and I had to wait to log my session as my forearms were too tight.
[quote]SSC wrote:
crod266 wrote:
SSC wrote:
L-Dee wrote:
Guys, what does your fasted morning cardio look like?
I’m mainly thinking about intensity. How high does your heart rate go when e.g. taking that brisk morning walk?
And how hard should I be going for it to have an effect, combined with carb/fat cutoffs?
Very un-intense. The carb-fat cutoffs are pretty much a necessity for FMC to really be of use. A lot of guys swear by taking a bit of BCAA or Whey before FMC, but I think it defeats the purpose.
And, just take a fast walk around the neighborhood man. I would never know what my heart rate is. Just walk fast!
are you guys ever so hungry in the morning you cant stand to do cardio?
Hmmm. Well, I use to get pretty ridiculously hungry during the walks, but not so much anymore. I get more tired and fatigued than anything.
And the worst thing for me is my BDS (Big Daily Shit) is always right up wake-up. If I go before the walk I risk itchy bad-wiping syndrome, but if I wait until afterwards my entire abdomen is basically telling me to fuck off for about an hour.[/quote]
Hmmm… So its un-intense but you get tired and fatigued? How fast are you walking damn lol?
I break a sweat but I feel good more than anything else. I don’t know how much faster I could go…
[quote]L-Dee wrote:
First day of ‘new’ split, chest and back today
-incline bench 220x6
-yates row 309x12 [/quote] You’re either much better at rowing than you are at pressing, or you turned this into something it’s not supposed to be
[quote]Cephalic_Carnage wrote:
You’re either much better at rowing than you are at pressing, or you turned this into something it’s not supposed to be
Looks good overall… If you ever find yourself lagging in the trap department, ditch the second chest exercise and replace it with shrugs of some kind…
[/quote]
Haha I’m much better at rowing… Seriously though I sometimes wonder if it’s my form but if it ever gets that way I’ll stay with the same weight for a few workouts and work on form and it at least feels good. Generally my back improves a lot better than other muscle groups, and that goes with traps as well. If there are any compliments my skinny ass gets, they’re mostly about my back lol.
[quote]Carlitosway wrote:
yvanehtnioj wrote:
Carlitosway wrote:
yvanehtnioj wrote:
Instead of studying for the SAT, I thought it would be a better idea to make a new routine
Monday
sumo dl- top set 3-5 reps
wide box squat- top set 6-8 reps (I would say either do wide box squats or sumo dls I think it’s a bit much with both)
hack squat- 10-12 reps (Maybe add a widowmaker after hack squat 20-50 reppers are torturously great:D)
Wednesday
BP- top set 3-5 reps
BB incline- top set 5-6 reps
rack lockouts- top set 10 reps
bent over overhead rope extensions- top set 15 reps
db flies- top set 8-10 reps
*is this too much? Is the exercise order alright? looks fine to me
Thursday
rack pulls- top set 6-8 reps
rack chins- top set 8 reps
db rows- top set 10 reps
(don’t know I’m usually annihilated after heavy rack pulls and my width exercise)(How about alternating rack pulls and heavy db rows? cc will chime in though)
shrugs- top set 6 reps (traps will be screaming after rack pulls have fun:D)
Saturday
standing mil. press- top set 6 reps
lat raises- top set 10 reps
db curls- 6-8 reps
pinwheels- 10-12 reps
concentration curls- 20 reps
always learned do any forearm movement after curls
Thanks I really appreciate this. So do you think I should do pinwheels for higher reps after concentration curls.
also on the first order, cc could help a bit better. He might tell you to do your quad movements first if its machine work and then jump into your sldl or wide box squat.
no I would stay around 12 reps for your forearm movement. 12-15. I throw in a bit of body english and get them hit hard. Pinwheels you’ll get a nice trap workout when going heavy also like cc has mentioned before lol.[/quote]
I’ll do db curls for 6-8 reps, concentration curls 8-10, and pinwheels for 12-15.
I rather do sumo deadlifts and box squats first. I’m really focusing on deadlifting right now and I wanna get 405 next monday. I rather do deadlifts when I’m fresh. I’ve always done quad stuff after hamstrings.
I was thinking about adding another session for triceps on sunday. I could do the bent over overhead extensions on sunday, as well as pjrs and deadstop extensions.
I had to lie down in the rack for like 10 minutes after this set, I thought my head and quads where going to explode after rep 7. When I hit 10 I had to make a split decision to fall down on the safeties or try to make it to the rack. I manned up and made it to the rack, but barely, my knees where shaking like a motherfucker and I couldn’t keep them tight if you know what I mean after that destruction. I couldn’t feel my body, I sucked in my stomache as much as I could while I was laying on the platform and got my belt up. Getting the wraps off was a bitch. Oh well, I kicked major ass today.
Front squats
135x5
155x5
175x3 didn’t feel safe to do any more reps/sets after this. I was rediculously fatigued.
abs start to get lactic acid buildup…
good mornings (knees shook the whole time, even with 45 pounds on my back)
barx5
95x5
135 2x5
hanging leg raises from chair thing
2x15
I’m going to be a wreck tommorrow, but shit, I conquered today. I’m deloadiong after this cycle, doing another 5/3/1 cycle then attempting 405.
[quote]MeinHerzBrennt wrote:
Nice job live. Some heavy shrugs right there.[/quote]
thanks man.
i think i can def hit more next time, my back was so burned out bro. considering i’ve done 21 reps with 405, i just figured it was time to add that next wheel on lol.
[quote]Scott M wrote:
I saw my name being mentioned a page or so back… just posting so whoever needed to email me can find my name easily.
[/quote]
That was me. I don’t see your email anywhere, but my question was what do you think about using cheaper supplements? I saw whey protein powder at walmart for 14 bucks. I know the ingredients probably aren’t high quality, but I can’t afford much.
Pull Ups: +90x5(last rep was a grinder, had my forehead at the bar for like 5 seconds before I eeked out the last few inches)
Rack Pulls: 495x6(felt good, first time I’ve done them in awhile, I debated continuing on with T-Bars but I thought about how I’m not doing DLs from the floor either so it would be a great time to add these in on back day)
Lat Pulls: 204x10
Kroc Rows: 100x20, felt way weak here, probably from rack pulls, but I also had this feeling like I had water stuck in my esophagus ready to come up every rep, it wasn’t like a puke feeling but it definitely fucked with my sets. Anyhow, I keep saying I’m gonna find an alternative to these since this is the heaviest DB we have, and I think next week I really will, probably move to the seated row with 1 arm, try to mimic the movement but upright I guess.
I was pretty pissed when I came into work to find out rats had eaten through my fucking desk drawer to snack on my mixed nuts! FUCK WORKING IN A GOD DAMN TENT! I saved this company over 100 thousand dollars in the last couple months. And we are the ONLY fuckers who have to work in a fucking tent! Not to mention my boss keeps giving me the “promotion/raise freeze” bullshit. I’m looking for a new job. If anyone needs/knows of someone who wants to hire a skilled Satellite Communications guy let me know!
Either way, it was a good day at the gym!
BB Incline
185x12RP (This was heavy, but I pushed through it!)
DB Seated Press
50x25RP
Bent-Over Rope Extensions
140x17RP
Wide-Grip Lat Pulldown
38.5x24(My new favorite exercise! My lats feel like they are ripping through the skin right now.)
Deadlift - FROM NOTHING WE HAVE RISEN! FROM NOTHING WE STILL RISE! <<The best fucking song to deadlift to!
335x9 + 365x3
Which rep scheme should I do first for the deadlift? The higher rep first? Or the “heavy” set first? Either way I PR’d on everything again!
I just want to re-iterate the fact that DC fuckin’ rocks! More then anything it’s broken some bad habits.
