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Old 01-06-2012, 10:03 AM   #12151
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id add weighted or bw pull ups at the end of squat bench dl day and weighted or bw dips at the end of squat row ohp day, i did this during my 6 weeks of SL and it worked pretty well
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i would love too..IF i could do a pull up =[ hah i'm still a bit of a fatty so not able to do a bw pull up atm. I could do assisted pull ups for now ? or there's no point then ? i'm 6'6 weighing at about 285 i think ? still got lots of work ahead of me

and back to my bi/tri thing i meant i do 2 exercises (not sets) for each bi and tri and about 3 sets each
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Old 01-06-2012, 10:12 AM   #12152
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naww, she was smiling/mirin

I was doing "lightweight" but is heavyweight to me, i only weigh a measly 125, was benching 115, 125 and 135
slapping 2 45's onto a smith machine bar is not 135lbs fyi
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Old 01-06-2012, 10:33 AM   #12153
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gonna try to bench 3 plates again today.

Or DB press 120lbs.

that's my first goal of the year.

PLUS SQUATS =D
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Old 01-06-2012, 10:45 AM   #12154
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gonna try to bench 3 plates again today.

Or DB press 120lbs.

that's my first goal of the year.

PLUS SQUATS =D
warm up with pin press
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Old 01-06-2012, 12:06 PM   #12155
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im gonna try to video 5 plates x 4 for u cunts next week
Only 495lbs? Why not add the 2.5s on each side and make it a even 500lbs?
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Old 01-06-2012, 12:08 PM   #12156
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am i OG enough to join the bb progress pic club? if so send me an invite!
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Old 01-06-2012, 12:57 PM   #12157
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Fuuuuuuccccck caught a cold, im out for a day or two
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Old 01-06-2012, 01:35 PM   #12158
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NO your not. Get your ass to the gym fucker.

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Old 01-06-2012, 01:51 PM   #12159
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Can you guys critique my workout routine? I'm already thinking about taking my arm's day out and giving my self 3 days of rest a week. If there is anything else i should add or remove, I'd appreciate it, thanks.

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Old 01-06-2012, 01:58 PM   #12160
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IMO, unless you're following a very specific workout designed for your level and goals, everyone should be hitting every muscle group at least twice a week. if i do any less than that i lose all gains between workouts.

i do

mon - shoulders, back
tues - chest, legs
wed - back, arms
thurs - off
fri - shoulders, back, DLs
sat - chest, arms
sun - off

that hits everything twice a week with minimum 2 day separation between days. theres enough completely separate muscle groups in your back to split it into 2-3 days.
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Old 01-06-2012, 02:18 PM   #12161
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I have to say I do things completely different from RRxtar. I have a dedicated day for legs, chest, shoulders, back, and arms. On each day I absolutely crush each muscle group as hard as I can and to the point of failure. That way I know I am getting 100% out of that muscle group with no energy expended on anything else.

When you're doing a heavy chest day for example, your bi's, tri's and forearms are stabilizing that heavy weight through each exercise. They're being worked just not in the traditional way. So if you do arms afterward they will have already expended a lot of energy, and I know I can't lift nearly as heavy when I do that. For that reason I don't see how it's possible to max out your legs and your chest on the same day, both will suffer and not be used to their full potential.
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Old 01-06-2012, 02:25 PM   #12162
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@ RRxtar - Ill try ^ next week... seems like a solid workout. How come just 1 day of legs? How long does your workout normally take?

thanks

@ JD像 - would you say your routine is similar to mine?
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Old 01-06-2012, 02:51 PM   #12163
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@ JD像 - would you say your routine is similar to mine?
Yup, pretty similar just with some different exercises. I've also been working out 6-7 days a week lately because I have nothing else to do. I should probably take a day off more often but.... meh.
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Old 01-06-2012, 02:52 PM   #12164
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I hear you should be hitting the muscle at least 3 times a week to train it properly. I usually isolate about 2 days, and throw in some compounded exercises 1-2 a week in addition to my regular pattern
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Old 01-06-2012, 03:11 PM   #12165
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Chest and Biceps 3 x a week?

@ JD像 - do you only work out at the Brentwood fitness world location ?
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Old 01-06-2012, 03:29 PM   #12166
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IMO, unless you're following a very specific workout designed for your level and goals, everyone should be hitting every muscle group at least twice a week. if i do any less than that i lose all gains between workouts.

i do

mon - shoulders, back
tues - chest, legs
wed - back, arms
thurs - off
fri - shoulders, back, DLs
sat - chest, arms
sun - off

that hits everything twice a week with minimum 2 day separation between days. theres enough completely separate muscle groups in your back to split it into 2-3 days.
Overtraining bro, you need to rest your muscles once a week. I've done twice per muscle/week before your muscles will give up.
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Old 01-06-2012, 03:30 PM   #12167
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Yup, pretty similar just with some different exercises. I've also been working out 6-7 days a week lately because I have nothing else to do. I should probably take a day off more often but.... meh.
overtraining.
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Old 01-06-2012, 03:34 PM   #12168
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Overtraining bro, you need to rest your muscles once a week. I've done twice per muscle/week before your muscles will give up.
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Old 01-06-2012, 03:34 PM   #12169
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I hear you should be hitting the muscle at least 3 times a week to train it properly. I usually isolate about 2 days, and throw in some compounded exercises 1-2 a week in addition to my regular pattern
Depends on your program.
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Old 01-06-2012, 03:40 PM   #12170
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I hear you should be hitting the muscle at least 3 times a week to train it properly. I usually isolate about 2 days, and throw in some compounded exercises 1-2 a week in addition to my regular pattern
you on roids?
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NO your not. Get your ass to the gym fucker.

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i wouldn't recommend going to the gym sick, the only thing which you can do is some light cardio, do heavy squats or some other compound movement and you get fucked
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Old 01-06-2012, 03:44 PM   #12171
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Overtraining bro, you need to rest your muscles once a week. I've done twice per muscle/week before your muscles will give up.
unless youre hitting every muscle 100% every day, overtraining is a broscience myth made up by guys who dont want to put work in
.
if youre eating and sleeping right, 48-72 hours in between and your muscles have recovered.
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Old 01-06-2012, 03:45 PM   #12172
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i train all muscles cept legs 2x a week and make gains every week, go 100% pr smashing every 2 weeks on big compounds. ya u mad
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Old 01-06-2012, 03:50 PM   #12173
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unless youre hitting every muscle 100% every day, overtraining is a broscience myth made up by guys who dont want to put work in
.
if youre eating and sleeping right, 48-72 hours in between and your muscles have recovered.
i don't think i have over trained
is it ok that i quote you
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Old 01-06-2012, 03:51 PM   #12174
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Can you guys critique my workout routine? I'm already thinking about taking my arm's day out and giving my self 3 days of rest a week. If there is anything else i should add or remove, I'd appreciate it, thanks.

Spoiler!
Your tuesday has too many flies exercise. Are you a bird? add a decline bench press or a weighted dips at least. On friday add a close grip bench press or overhead tri or skull crusher and get rid of the kick backs those are for girls. On saturday add a squat! Get rid of Stiffed Leg Deadlift, and machine press.
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Old 01-06-2012, 03:53 PM   #12175
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Your tuesday has too many flies exercise. Are you a bird? add a decline bench press or a weighted dips at least. On friday add a close grip bench press or overhead tri or skull crusher and get rid of the kick backs those are for girls. On saturday add a squat! Get rid of Stiffed Leg Deadlift, and machine press.
Why do you suggest he gets rid of stiff legged deads? It's the only exercise that makes my hammies scream for the next 3 days, well that and full out sprints.
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