Laroyal,
I like the concept, how would you write up a workout. Should I hit 3-4 exercises for chest and than go to Barbell Rows? than do 1 bi exercise? Is that enough for arms?
Forgot to ask about this:
http://www.bodybuilding.com/store/legal/lipotropic.html
You guys ever heard of it? Any good/ worth it?
I got something in the mail with my latest order of supps and it was talkin about this stuff…
Yo bro,
You got the idea with the shake man. You can experiment with other ingredients. Layoral has posted up a good mix in another tread. I dont really see a big problem with it though.
As you know, ideally, eating whole food is better, but I find if Im trainnig early, before work or so, I have to get up pretty early to eat before it digested well enough for me to hit da weights.
Also, how long have you been doing you current program, training arms twice a week? I reckon using Layorals will see some nice gains, simply from changing it up ey.
GJ
Yo Gj,
I haven’t been doing mine long at all (2 weeks in) I just got off the CT fat burner routine and went to this new one.
If you were gonna do Laroyal’s how would you set it up?
I’m thinkin about doing it but a lil confused with the rundown. Let me know what you think.
I have been feeling some good gains wit the arms, thought I’d keep hittin em hard.
Hit me back
Yo,
From what I see, its simply an Upper/Lower Split:
Day 1: Vertical Pulling/Pushing + Arms
Day 2 Lower (Quad Dom)
Day 3: Off
Day 4: Horizontal Pulling/Pushing + Arms
Day 5 Lower (Hip Dom)
Day 6: Off
Day 7: Off
Hope Laroyal drops in to check this out, but this is what I would read it as and how I would set ip up:
Day 1:
A1. BB Bench
5-6 sets, depending on reps
A2. Bent Over BB Row
5-6 sets, depending on reps
B1. DB Bench Press
4-5 sets, depending on reps
B2. Seated Row
4-5 sets, depending on reps
C1. Preacher curl(wide grip)
5-6 sets, depending on reps
C2. Close Grip Bench
5-6 sets, depending on reps
Day 2:
A. Back Squat Or Front squat(depending on what hits your quads harder, from you height)
5-6 sets, depending on reps
B. Short step lunges
3-4 sets
C1. Leg Press(feet narrow)
4-5 sets, depending on reps
C2. Leg Extensions
3-4 sets higher reps
D1. Seated Calves
4-5 sets
D2. Standing Calves
Day 4:
A1. Chin Ups(reverse grip that is)
5-6 sets
A2. Standing BB Press
5-6 sets
B1. Rope Pulldowns
4-5 sets
B2. Arnold Press
4-5 sets
C1. Close Grip preacher or standing BB curl
5-6 sets
C2. Dips or Decline DB tricep extensions
5-6 sets
Day 5:
A. Snatch or normal grip Deadlift
5-6 sets
B. Leg curl
4-5 sets
C. Long stride lunges
3-4 sets
D1. Smith machine calves
4-5 sets
D2. Single leg BW calve raises
I don’t know if Im close or far of the mark here, but this is how I would have set it up…
Awaiting Laroyals advice
GJ
Hey G,
Thanks for taking the time to write that up man, I appreciate it. I’m gonna start it next week.
No sweat at all man…I really dont mind helping anyone out. You seem fairly dedicated, and thats why I bother.
Wait before starting this sht out though…would like to hear Laroyals opinion.
GJ
Hey man,
I was looking through some routines as well as the one you gave me… What you think?
Routine #1*
Workout #1 Sets will go anywhere from 3-5
Leg Presses - 13 Reps
Hack Squats - 8 Reps
Leg Extensions - 12 Reps
Seated Leg Curls - 12 Reps
Lying Leg Curls - 12 Reps
Workout #2
EXERCISE
Incline Dumbell - 10 Reps
Hammer Strength - 10 Reps
Dumbell Flyes - 10 Reps
Alternate Dumbell Curls - 8 Reps
Machine Preacher Curls - 10 Reps
Workout #3
EXERCISE
Bent-Over Lateral Raises - 12Reps
Seated Dumbell Presses - 8 Reps
Dumbell Shrugs - 12 Reps
Pushdowns - 10 Reps
EZ Curl Bar Extensions - 12 Reps
Workout #4
EXERCISE
Pullups - max Reps
Barbell Rows - 8 Reps
T-Bar Rows - 10 Reps
Lat Pulldowns - 10 Reps
Donkey Calf Raise - 10 Reps
Seated Calf Raise - 15 Reps
ORRRRRRRRRRRRRRRRRRRRR
Routine #2**
workout #1 Set 3-5
Incline Bench Press - 6-8 Reps
Flat Dumbbell Bench - 6-8 Reps
Decline Bench Press - 6-8 Reps
Overhead DB -Arnold style 8-10
Workout #2
EXERCISE
Squat - 6-8 Reps
Leg Press - 8-12 Reps
Leg Curls - 6-10 Reps
Straight Leg Dead Lift - 6-10 Reps
Calve Raises - 12-15 Reps
Workout #3
EXERCISE
Military Press - 6-8 Reps
Dumbbell Shoulder Press - 6-8 Reps
Side Lateral Shoulder Raises - 6-8 reps
Tricep Kickbacks - 6-8 Reps
Cable Tricpe Pushdowns - 6-8 Reps
Lying One Arm Extensions - 6-8 Reps
Workout #4
EXERCISE
Wide Grip Lat Pulldowns - 6-8 Reps
Bentover Barbell Rows - 6-8 Reps
Seated Rows - 6-8 Reps
Alternating Dumbbell Curls - 6-8 Reps
EZ Bar Curls - 6-8 Reps
One Arm Dumbbell Preacher Curls - 6-8 Reps
ORRRRRRRRRRRRRRRRRRRRRR
****Routine #3
Sets would be 3-5
Workout #1
EXERCISE
Incline Dumbell Press - 8-15 Reps
Flat Bench Dumbell Press - 8-15 Reps
Cable Crossover - 8-15 Reps
Dumbell Front Press - 8-15 Reps
Dumbell Lateral Raise - 8-15 Reps
Upright Rows - 8-15 Reps
Workout #2
EXERCISE
Pulldowns - 8-15 Reps
Seated Rows - 8-15 Reps
Hammer Pulldown - 8-15 Reps
Hyperextensions - 15 Reps
Machine Verical Flyes - 15 Reps
Lying Lateral Raises - 15 Reps
Standing Calf Machine Shrugs - 10-20 Reps
Barbell Shrugs - 15 Reps
Workout #3
EXERCISE
Seated Dumbell Curls - 8-15 Reps
Seated Incline Curls - 8-15 Reps
Preacher Curls - 8-15 Reps
Wide Grip Pushdowns - 10-15 Reps
Lying Bar Extensions - 10-15 Reps
Pushdowns - 10-15 Reps
Workout #4
EXERCISE
Leg Extensions - 10-15 Reps
Leg Presses - 10-15 Reps
Walking Lunges - 10-15 Reps
Seated Leg Curls - 15 Reps
Lying Leg Curls - 15 Reps
Stiff Legged Dead Lifts - 15 Reps
Obviusly the set up is a 4 day split. Trying to hit every bodypart once a week. So I would have off Wednesday and Weekends. The rep ranges are a little off in some routines but I would shoot from 6-12 reps (major moves 6-10, iso 8-12)
Hit me back… let me know what u think. Like I said these are just brainstorming routines.
[quote]tightslick1 wrote:
Laroyal,
I like the concept, how would you write up a workout. Should I hit 3-4 exercises for chest and than go to Barbell Rows? than do 1 bi exercise? Is that enough for arms?
[/quote]
I would alternate between a chest and back movement. It will speed recovery in the muscle groups and you can handle greater tonage per unit of time so your workout stays within the confines of the 1hour mark.
E.G.
A1. 30’ Incline Press Sets 3 Reps 10 3-1-1-1 rest 30sec
A2. Bent Barbell Row 3 10 3-1-1-1
Rest 120 seconds and repeat
and so on… you get the idea.
[quote]Gymjunkie wrote:
Yo,
From what I see, its simply an Upper/Lower Split:
Day 1: Vertical Pulling/Pushing + Arms
Day 2 Lower (Quad Dom)
Day 3: Off
Day 4: Horizontal Pulling/Pushing + Arms
Day 5 Lower (Hip Dom)
Day 6: Off
Day 7: Off
Hope Laroyal drops in to check this out, but this is what I would read it as and how I would set ip up:
Day 1:
A1. BB Bench
5-6 sets, depending on reps
A2. Bent Over BB Row
5-6 sets, depending on reps
B1. DB Bench Press
4-5 sets, depending on reps
B2. Seated Row
4-5 sets, depending on reps
C1. Preacher curl(wide grip)
5-6 sets, depending on reps
C2. Close Grip Bench
5-6 sets, depending on reps
Day 2:
A. Back Squat Or Front squat(depending on what hits your quads harder, from you height)
5-6 sets, depending on reps
B. Short step lunges
3-4 sets
C1. Leg Press(feet narrow)
4-5 sets, depending on reps
C2. Leg Extensions
3-4 sets higher reps
D1. Seated Calves
4-5 sets
D2. Standing Calves
Day 4:
A1. Chin Ups(reverse grip that is)
5-6 sets
A2. Standing BB Press
5-6 sets
B1. Rope Pulldowns
4-5 sets
B2. Arnold Press
4-5 sets
C1. Close Grip preacher or standing BB curl
5-6 sets
C2. Dips or Decline DB tricep extensions
5-6 sets
Day 5:
A. Snatch or normal grip Deadlift
5-6 sets
B. Leg curl
4-5 sets
C. Long stride lunges
3-4 sets
D1. Smith machine calves
4-5 sets
D2. Single leg BW calve raises
I don’t know if Im close or far of the mark here, but this is how I would have set it up…
Awaiting Laroyals advice
GJ
[/quote]
This is about perfect really, I would simply follow what GYMJUNKIE wrote up. Nice work man!! The only thing I would change is instead of doing short step lunges I would go with Peterson Step-Ups (just splitting hairs on my part really) great program!
Alright fellas,
I apprecaite the HELP! I’ll have to give it a try sometime soon. I just started these newer routines (two weeks in) You think I should just change and go right into what you guys wrote up or give it a few more weeks??
I was also gonna try to keep the reps around 8-12 ( so I guess hit up around 4 sets each exercise??) Sound about right?
[quote]tightslick1 wrote:
Hey man,
I was looking through some routines as well as the one you gave me… What you think?
Routine #1*
Workout #1 Sets will go anywhere from 3-5
Leg Presses - 13 Reps
Hack Squats - 8 Reps
Leg Extensions - 12 Reps
Seated Leg Curls - 12 Reps
Lying Leg Curls - 12 Reps
Workout #2
EXERCISE
Incline Dumbell - 10 Reps
Hammer Strength - 10 Reps
Dumbell Flyes - 10 Reps
Alternate Dumbell Curls - 8 Reps
Machine Preacher Curls - 10 Reps
Workout #3
EXERCISE
Bent-Over Lateral Raises - 12Reps
Seated Dumbell Presses - 8 Reps
Dumbell Shrugs - 12 Reps
Pushdowns - 10 Reps
EZ Curl Bar Extensions - 12 Reps
Workout #4
EXERCISE
Pullups - max Reps
Barbell Rows - 8 Reps
T-Bar Rows - 10 Reps
Lat Pulldowns - 10 Reps
Donkey Calf Raise - 10 Reps
Seated Calf Raise - 15 Reps
ORRRRRRRRRRRRRRRRRRRRR
Routine #2**
workout #1 Set 3-5
Incline Bench Press - 6-8 Reps
Flat Dumbbell Bench - 6-8 Reps
Decline Bench Press - 6-8 Reps
Overhead DB -Arnold style 8-10
Workout #2
EXERCISE
Squat - 6-8 Reps
Leg Press - 8-12 Reps
Leg Curls - 6-10 Reps
Straight Leg Dead Lift - 6-10 Reps
Calve Raises - 12-15 Reps
Workout #3
EXERCISE
Military Press - 6-8 Reps
Dumbbell Shoulder Press - 6-8 Reps
Side Lateral Shoulder Raises - 6-8 reps
Tricep Kickbacks - 6-8 Reps
Cable Tricpe Pushdowns - 6-8 Reps
Lying One Arm Extensions - 6-8 Reps
Workout #4
EXERCISE
Wide Grip Lat Pulldowns - 6-8 Reps
Bentover Barbell Rows - 6-8 Reps
Seated Rows - 6-8 Reps
Alternating Dumbbell Curls - 6-8 Reps
EZ Bar Curls - 6-8 Reps
One Arm Dumbbell Preacher Curls - 6-8 Reps
ORRRRRRRRRRRRRRRRRRRRRR
****Routine #3
Sets would be 3-5
Workout #1
EXERCISE
Incline Dumbell Press - 8-15 Reps
Flat Bench Dumbell Press - 8-15 Reps
Cable Crossover - 8-15 Reps
Dumbell Front Press - 8-15 Reps
Dumbell Lateral Raise - 8-15 Reps
Upright Rows - 8-15 Reps
Workout #2
EXERCISE
Pulldowns - 8-15 Reps
Seated Rows - 8-15 Reps
Hammer Pulldown - 8-15 Reps
Hyperextensions - 15 Reps
Machine Verical Flyes - 15 Reps
Lying Lateral Raises - 15 Reps
Standing Calf Machine Shrugs - 10-20 Reps
Barbell Shrugs - 15 Reps
Workout #3
EXERCISE
Seated Dumbell Curls - 8-15 Reps
Seated Incline Curls - 8-15 Reps
Preacher Curls - 8-15 Reps
Wide Grip Pushdowns - 10-15 Reps
Lying Bar Extensions - 10-15 Reps
Pushdowns - 10-15 Reps
Workout #4
EXERCISE
Leg Extensions - 10-15 Reps
Leg Presses - 10-15 Reps
Walking Lunges - 10-15 Reps
Seated Leg Curls - 15 Reps
Lying Leg Curls - 15 Reps
Stiff Legged Dead Lifts - 15 Reps
Obviusly the set up is a 4 day split. Trying to hit every bodypart once a week. So I would have off Wednesday and Weekends. The rep ranges are a little off in some routines but I would shoot from 6-12 reps (major moves 6-10, iso 8-12)
Hit me back… let me know what u think. Like I said these are just brainstorming routines.
[/quote]
Yo man,
What I would do, when I find new routines, is save them and use them as, byt switching between various programs every 4-6 weeks. To be honest, there is much of a muchness between the above routines layed out and I dont see why you wouldn’t see nice results from either.
The ACTUALL split has little to do with making progress, rather what exercises chosen best for YOU, i.e what you respond well to and also recovery between muscles worked and when, if you get me.
There are sooo many possible splits, it will send you mad. The above look fine, with the exception of certain exercises not been needed, i.e T-bar AND BB Row. A good split can also look like this:
Day 1: Chest/Back
Day 2: Legs
Day 3: off
Day 4: Arms
Day 5: Delts
Day 6: Off
Day 7: OFf
OR
Day 1: Chest/Bi’s
Day 2: Legs
Day 3: Off
Day 4: Back/Tri’s
Day 5: Delts
Day 6: Off
Day 7: Off
You have fairly good idea on exercis selection, just make sure you dont waste you exercises, i.e, pushdowns for triceps, if you only doing 2 exercises for tri’s.
Do 6-7 exercises per session, and you will be hitting 2 muscles groups every session, given a 4 days split, so that will be for eg, 3 for Chest and 3 for Back.
As Laroyal mentioned above, it is the best way to set up a routine, saving you time and ensuring more recovery between each set so you get most out of each set. Have a search for CT’s " How toe Design a Damm Good Program" which you get alot out of bro.
Suggest giving Laroyals program a go though…unless your dead keen on a more traditional split, in which case, one of the above routines you layed out, but with some mods, which you will know what they are after reading the article…Shoot any q’s bro.
GJ
[quote]tightslick1 wrote:
Alright fellas,
I apprecaite the HELP! I’ll have to give it a try sometime soon. I just started these newer routines (two weeks in) You think I should just change and go right into what you guys wrote up or give it a few more weeks??
I was also gonna try to keep the reps around 8-12 ( so I guess hit up around 4 sets each exercise??) Sound about right?[/quote]
Well, if switching to a 4 day split is your primary goal, then switch now. Yeah, the rep scheme above looks fine homie. The more reps you perform, the less sets you do and vice versa.
Oh, I know you want to hit your arms twice a week…using any of the above outlined. such as teh Upper/Lower OR the splits I layed out, your arms get hit once indirectly and again directly! If you need any more help along the way…holler.
GJ
Yo G,
Ur advice is much appreciated ova here. Good looking out brotha. I’ll look into the CT article and also stick these routines away for later months.
**I dont know if you guys saw the protein I was looking at (the link form bb.com) U guys ever heard about it? ANything good? Its real good price wise and that is suppossed to be the newets king of protein out.
My protein is costing way to much, especially wit lifting in the AM now. I am takin in 3 scoops a day (shit costs 60 bones)
I gotta look into a good low carb protein that is not too expensive, my wallet is thin…
Here are my thoughts on the importance ofgetting a good protein: With food costs rising all over the world manufacturers are in a pinch to keep profits high and as such they have look for ways to minimize costs. One obvious way to minimize costs is by using low grade cattle, corn-fed-omega 6 rich-stressed out because they are bred under terrible conditions and spilling out tons of cortisol-cattle (whew that was a mouth full) I know a good protein can be expensive but you really DO get what you pay for (besides, you should really only be drinking a shake post workout so you will get some “mileage” out of it.
I recommend: Isopure, Poliquin, Biotest or Serrano’s Brand SST or Metagenix. Although these may be more costly, they are manufactured under much stricter standards and come from a higher grade of cattle so you get a better product. The imunoglobulins are in tact, and it is a MUCH higher quality end product. You are a Ferrari and it wouldn’t make sense to run on 86octane watered down dirty fuel, go for the premium. www,thejuicedmoose.com features most of these at quite reasonable prices so check em’ out and tell them laroyal sent ya’ they will give you any additional promotional specials that are applicable.
YO YO,
Bout to go hit em hard…
I FEEL LIKE A MONSTER (couple days post carb up)
haha… AD = the TITS
Hope all u guys are doing well
Good to hear homie.
I had my biosignature done and am super stoked on implementing a new supplement protocol given my hormonal inbalances…surrounding insulin insensitivity, cortisol etc. Should see some nice results in the next couple months.
Stay strong.
GJ
Yo G,
Keep us/ME posted on how that works for ya. I am def interested in doing that but my funds are low.
I am going to stick wit the 5 day week training right now, I am really seeing good results.
Once work starts kickin in hard I will split it to four days. I got a good training split (I’ll keep ya posted…)
Good luck
P.U.S.H.
Hey guys,
So I have been thinking about just eating egg whites (8oz egg white International) w/pam cooking spray in the Mornin as my pre-wrkt meal. I have been making the shake the GJ recommended(its good) but I dont wanna be taking too much protein (supp/powder) I am also thinking about switching back to Opt Nutrition Pro Complex protein and dont want to take 3 scoops a day.
Hit me back
Yo man,
I would much prefer you eat the WHOLE egg to get you protein requirement and dont be scared of a high protein intake bro. When youre low carbs you can afford more…Loroyal might want to chime in with the scientific reasoning behind this. I have recently had my biosignature done and I ahve increase mine to 2g/lb!!! due to been so insulin resistant.
So maybe go half whole eggs, half whites or something…you will need some fat in there anyway ey.
GJ