Post your current workouts!
Monday, Back & Traps:
Bent over rows: 4x6-8
Lat pulldowns w/grip bar and slight lean: 3x6-8
Deadlifts: 3x6-8,1,1,1,1 (Up to about 90% max)
Tuesday, Chest & Abs:
Incline barbell press: 3x6-8
Flat dumbell press: 5x5-8
“Decline” cable crossovers: 3x6-8
Rope crunches until death
Leg raises until death
Leg extensions: 3x12-15
Leg curls: 4x12-15
Squats: 5x8-15 (depends on mood, sometimes I go heavy for a lot less reps)
Calves, seated press: 5x12-24 with a lot of “holds”.
Friday, Shoulders & arms:
Lat side raises: 4x15-20
Military press: 4x6-8
Ez curl curls: 3x6-8
Hammer curls: 3x6-8
Close-grip bench: 3x6-8
Decline skullcrushers: 3x6-8
All exercises except for the deadlifts and squats are performed with relatively slow rep speeds.
Saturday Whatever I feel like trashing:
Sometimes I do deadlifts until I die, sometimes I do some chest work. I mostly work on deadlifts which would be for power on this day. 8-10 sets starting with a warmup then working 1-2 reps up to 1 rep sets on maximal weights. After that I do some rack pulls with weight past my DL 1 RM. The rack pulls are generally for strict back strength under stress and for spectacle; people at my “family” gym are repulsed by lifting big weights. I probably do 3-4 “sets”, 5 reps at first down to 1 depending on the weight. At this point I’m nauseous and its time to go home and start my PWO and “cheating” yay.
I followed the program listed below for 6 weeks (this Saturday will be last day) and was very pleased with my results. I added 20 to 40 pounds to my multi-joint movements and gained visible LBM. I’m planning on starting something new next week.
A) Power Squat (5 sets 3 reps)
B) Jump Good mornings (5 sets 3 reps)
- Hyperextension (5 sets 6 reps)
C2) Hyper crunch (5 sets 6 reps)
D) Standing calf-raise (5 sets 6 reps)
E) Seated calf-raise (5 sets 6 reps)
Every week I added 1 rep per set to A and B until I was doing 5 sets of 5 reps. I then added enough weight to go back to set of 3. For other exercises I always did same number of reps but added weight whenever possible.
Wednesday (upper body)
A1) Bench press (5 sets 3 reps)
A2) BB row (5 sets 3 reps)
B1) In DB press (5 sets 3 reps)
B2) 1-arm DB row (5 sets 3 reps)
C1) lying BB tris ext (5 sets 3 reps)
C2) BB curl (5 sets 3 reps)
Every week I added 1 rep per set I was doing 5 sets of 5 reps. I then added enough weight to go back to set of 3.
A1) Oly squat (3 sets 6 reps)
A2) Stiff-leg dead lift (3 sets 6 reps)
B1) leg-extension (2 sets 10 reps)
B2) leg-curl (2 sets 10 reps)
C1) Cbl pull-through (4 sets 12 reps)
C2) Cbl crunch (4 sets 12 reps)
D) Standing calf-raise (4 sets 12 reps)
E) Seated calf-raise (4 sets 12 reps)
Every week I added 1 rep per set to A until I was doing 3 sets of 8 reps. I then added enough weight to go back to sets of 6. For other exercises I always did same number of reps but added weight whenever possible.
Saturday (upper body)
A1) In BB bench press (3 sets 10 reps)
A2) T-bar row (3 sets 10 reps)
B1) Flat DB bench press (3 sets 10 reps)
B2) 2-arm DB row (3 sets 10 reps)
C1) In DB curl (3 sets 10 reps)
C2) Lying DB tris ext (3 sets 10 reps)
I always did same number of reps on all exercises but added weight whenever possible.
if i told you, id have to kill you!
CT’s Bodybuilding Pendulum. Currently in Week 5.
Bench Press 2x5
Standing Miltary Press 1x3
3-5 minute rests between sets. I usually rest 4.
I will do this until i get used to the volume and can add a set to the squat and to the military press.
Chins 5x1 with static holds on top (adding seconds every week). The singles are spaced evenly throught the day. (i can just do 1 rep so i?m trying to get the hability to do more, yeah i know, heavy fatso…)
wrists palms up
Shrugs at the standing calves machine
wrists palms down
EDT phase 2
Pendulum bodybuilding, currently at the end of week 2. enjoying it so far.
OVT just finished phase 1.
Resting this week, and beginning phase 2 on Monday.
I usually go M-T-T-S. This will change depending upon what I have to do in my life.
Once done 4 more weeks, will be resting for another. Then doing maintenance for a month to try to keep gains before I begin cutting away some fat I gained along the way.
Final (third) week of CW’s Quattro Dynamo. First week was pure adaption (exhaustion), but having fun this week.
Off on vacation next week. Will property stay with full body workouts for a couple of weeks when I return, and then set a new training block for March.