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Evil_Intentions
Expert Cheater
 Reputation: 65
Joined: 07 Jan 2010
Posts: 214
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 Posted: Mon Jun 22, 2015 12:55 pm Post subject: Workout bros, post your routines |
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Bonus points for adding in your progression scheme.
| Code: | Strength Work: 6x3 @ 0.35m/s - 0.50m/s, 2min rest
Hypertrophy Work: 4x6 @ 0.45m/s - 0.62m/s, 2min rest, 90 seconds for arms
A Day:
Strength:
Bench
Squat
Tricep Dip
Hypertrophy:
Bench
Tricep Dip
Tri rope pushdown
Leg extension
B day:
Strength:
OHP
Deadlift
Pendlay Row
Hypertrophy:
OHP
Lat Pulldown
BB Curl
Preacher Curl |
A, B, Rest, A, B, Rest, A, B, Rest, Repeat forever
I use a velocity device. So I do the same weight every day just push to get faster. Once I break the top velocity range two days in a row(.50 for strength, .62 for hypertrophy) I add 3% weight to the bar. Conversely, dropping below the range twice means I take weight off.
That would be complicated to track but the app I have is awesome and shows me the range after every set.
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Nirojan
How do I cheat?
 Reputation: 108
Joined: 16 Sep 2008
Posts: 0
Location: seshville
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| Posted: Mon Jun 22, 2015 1:19 pm Post subject: |
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10x5 Bong Hit daily
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| Quote: | | yo i b 22 tryna make it in dis rap game but da steetz dont got luv for no wun na mean so im out hea tryna holla at da fams on dis innernet shit u no way i sayin |
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Channel GannoK
pffrt
 Reputation: 130
Joined: 12 Apr 2008
Posts: 608
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| Posted: Mon Jun 22, 2015 1:21 pm Post subject: |
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I was gonna say something along those lines. But I also ride my bike everywhere I go everyday so my car dio is pretty solid
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cokefag
Master Cheater
 Reputation: 51
Joined: 15 Nov 2007
Posts: 488
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| Posted: Mon Jun 22, 2015 6:28 pm Post subject: |
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running off a personalized version of layne norton's intermediate program phat
| Code: | Every gym day ends with 30 minutes of cardio
Monday: Upper Body Strength
Bent Over Rows - 3 sets 3-5 reps
Pullups 2 sets 6-10 reps
Lat Pulldowns 2 sets 6-10 reps
Flat DB Chest Press - 3 sets 3-5 reps
Dips 2 sets 6-10 (replaced with pushups since bench dips suck shit and i cant cut for shit so regular dips i cant push out enough reps)
OHP / DB shoulder press - 3 sets 3-5 reps
Curls (i do 2 sets of concentration, 1 set of hammer curls) 6-10 reps
Triceps (pressdowns or skullcrushers depending on whats free because commercial fucking gyms) 3 sets 6-10 reps
Tuesday: Lower Body Strength
Squats 3 sets 3-5 reps
Hack Squats 2 sets 6-10 reps
Leg Press 2 sets 6-10 reps
Leg Extensions 2 sets 6-10 reps
Deadlifts 3 sets 5-8 reps
Leg Curls 2 sets 6-10 reps
Standing Calf Raise 3 sets 6-10 reps
Sitting Calf Raise 2 sets 6-10 reps
Wednesday & Sunday - Core
Crunches - 3 sets of 8-15
Oblique Raise - 3 sets of 8-15
Slow Negative Deadlifts - 3 sets of 8-15 (sometimes i dont do this)
Planks - 3 times to failure
Side plank - 3 times to failure
Extra cardio / basketball
Thursdays - Back & Shoulders Hypertrophy
Bent Over Rows - 3 sets of 3-5
Pull ups - 1 set of 8-12
Lat Pulldowns - 2 sets of 8-12
Wide Grip Cable Rows - 3 sets of 8-12
Shrugs - 2 sets of 8-12
Rack Chins - 3 sets of 6-10
OHP / DB Shoulder Press - 3 sets of 8-12
Dumbbell Rows - 2 sets of 12-15
Lateral Side Raises - 2 sets of 12-15
Rear Delt Flies / Face Pulls - 2 sets of 12-15
Sometimes I do front raises if i'm not sore from doing shit like chest that fatigued my ant delts
Friday - Lower Body Hypertrophy
Squats - 4 sets of 3-5
Hack Squats - 3 sets of 8-12
Leg Press - 2 sets of 12-15
Deadlift - 3 sets of 6-10
Leg Extension - 3 sets of 8-12
Leg Curl - 3 sets of 8-12
Standing Calf Raise - 4 sets of 8-12
Seated Calf Raise - 3 sets of 8-12
Saturday - Chest & Arms Hypertrophy
Bench Press - 3 sets of 6-10
Close Grip Bench Press - 2 sets of 6-10
Incline Dumbbell Press - 3 sets of 8-12
Chest Flies - 2 sets of 8-12
Dips/Push Ups - 3 sets of 10
Bicep Preacher Curl - 3 sets of 8-12
Concentration Curls - 2 sets of 8-12
Hammer Curls - 2 sets of 8-12
Tricep Pressdowns - 3 sets of 8-12
Skullcrushers - 3 sets of 8-12
Tricep Extensions 2 sets of 8-12 |
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Alex.
I post too much
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Joined: 15 Dec 2008
Posts: 2383
Location: Canada, Toronto
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| Posted: Tue Jun 23, 2015 9:11 pm Post subject: |
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Lots of masturbating with both hands.
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Nirojan
How do I cheat?
Reputation: 108
Joined: 16 Sep 2008
Posts: 0
Location: seshville
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| Posted: Tue Jun 23, 2015 11:58 pm Post subject: |
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Basketball trickshots from the top of the staircase count as routine right
_________________
| Quote: | | yo i b 22 tryna make it in dis rap game but da steetz dont got luv for no wun na mean so im out hea tryna holla at da fams on dis innernet shit u no way i sayin |
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Up2Admin
I'm a spammer
 Reputation: 126
Joined: 17 Oct 2007
Posts: 6549
Location: Texas
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| Posted: Wed Jun 24, 2015 2:35 pm Post subject: |
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| GannoK wrote: | | I was gonna say something along those lines. But I also ride my bike everywhere I go everyday so my car dio is pretty solid |
dio?
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catfood
Cheater
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Joined: 22 Jun 2015
Posts: 34
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| Posted: Wed Jun 24, 2015 6:13 pm Post subject: |
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| cool picture there
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