At your request: My Routine Part II

Discussion in 'Fitness & Nutrition Archives' started by Filmboy44, Sep 23, 2004.

  1. Filmboy44

    Filmboy44 Guest

    wow, this is exactly 1 year later :mamoru:

    I"m not really concerned with what I eat before I go in anymore...since I didn't feel it mattered. As long as I ate something high in complex-carbs about 1-1.5 hours ago I'm good to go.

    Day 1

    Legs

    Leg days I still walk on the treadmill at a pace of 2.5 for 10 minutes to get the blood going.

    still doing a 10 min. stretch in which I incorporate a lot of Tom Platz's stretches mentioned Arnold's Bible.

    Warm up: 225 for 25 nice relaxed full range reps

    I stretch out the Hammy's right after


    SQUATS
    Set 1: 315lbs for at least 10-12
    Set 2: 365-385(depending on feel of last set) 10 reps
    Set 3: 425 for 8-10 (usually 8)
    Set 4: 475 for 6-8
    Set 5: 495 for 3-5
    Set 6: 365 for 12
    set 7: 315 for failure
    set 8: 315 for failure

    LEG CURLS
    I do 5 sets of the same weight and same reps...120lbs on the pin and 15 reps...it gets really hard on the last 2-3 sets :o

    Then since I'm still somewhat "eating clean" and trying to remain as lean as I can...I ride the bike on the highest setting for 20 minutes.


    Day 2


    Chest

    I will switch from starting the workout with FLAT to INCLINE to INCLINE to FLAT every 3rd workout.

    My warm up and stretch is a little unique as I found that it really really stretches me out and pumps some blood into the pecs while doing so. I will lay down on the bench and take 2 12lb dumbells and do an ultrafly and count to 30 then I will fly them up like normal, and repeat 2 more times.

    then i will move for the rotator cuff exercises to warm those up. I do 5lbs to each side, lying on my side.

    Warm up - 80lb DB's for 15, very slow and full stretch with pause at bottom.

    FLAT DB BENCH
    100's - 2 sets of 15 as fast as I can. Almost like speeds but I slow it down on the negative.
    **move to the BB**
    225 - 2 sets the same way. 10 reps as fast as I can, and control the negative.

    INCLINE BENCH
    every chest workout I switch the incline from the Hammer strength press, to DB's to BB. Keep that cycle going. Same reps and generallly the same weight range as well.

    HAMMER STRENGTH - 3 plates per side
    DB - 110's
    BB - 205-225lbs

    I will do 4 sets to failure. Which is about 12-15 reps

    DB FLYS

    55's for 10
    60's for 8-10
    60's - 8
    60's -8

    WEIGHTED DIPS
    2 sets of 15 with 50lb DB

    If Im feeling up to it I will flex after the workout...its usually 50/50 that I'll do that.


    Day 3


    Back

    Stretch: I'll hang from the chin bar one hand at a time. Next I'll do a squat pull on the side of any machine one arm at a time.

    WIDE-GRIP SEATED ROWS
    I will take the lat pull down bar and use it on the row.

    set 1: (weight is irrelevant since everyone's machine is different) 10 reps
    Set 2: increase weight by 20lbs : 8 reps
    set 3: increase again by 40lbs and will go till failure

    CLOSE GRIP CHINS (hands about 10 in. apart overhand)

    Set 1: (no weight) 15 reps
    Set 2: 12 reps
    Set 3: 10-12 reps
    Set 4: failure (usually 8 reps)

    T-BAR ROWS (holla)

    Set 1: 4 plates for 10 reps
    Set 2: 4+qtr for 8 reps
    Set 3: same weight for 6-8
    Set 4: 3 plates for 12-15

    Between each set I will do a hands on hip lat spread for a 20second count.

    Day 4

    Arms

    Now this routine is completely different from the last one here. This is more for power.

    I will stretch the bi's and tri's out for about 5 minutes

    Then I will warm up by curling the 45lb bar 18reps...1 set

    BB CURL

    Set 1: 135 for 12 reps
    Set 2: 155 for 8-10 reps
    set 3: 185 for 6 reps
    set 4: 195 for 3-4 reps

    PREACHER CURL

    Set 1: 120 for 3-5 reps
    Set 2: 130 for 3-5 reps
    Set 3: 130 for 3-5 reps

    SUPERSET: overhand BB curl with hammer curls

    Set 1: 65lb barbell :hs: for 10 reps with a 10 second count negative and 5 reps of the 30lbs dumbbells

    I actually do that for 3 sets total...same weight, same reps.

    CLOSE GRIP BENCH
    warm up with 185 for 15

    Set 1: 225 for 8
    Set 2: 275 for 4-6
    Set 3: 275 for 4-6
    Set 4: 295 for 2-4

    INCLINE SKULLCRUSHERS (on machine)

    I will stack the weight at 220lbs and add another 45lb plate to the pins

    Sets 1-4 : 4-6 reps

    UNDERHAND EXTENSIONS

    Sets 1-3: 110lbs on the pins for 6-8 reps

    final is I will do 2 sets of 21's with 25lb DB's

    Day 5


    Shoulder & Calves

    I'll work my rotator cuff with 5lbs 2 sets of 15 before warming up for shoulders. Then I'll stretch out by having someone pull my arms as far back and high as they can.

    well this is pretty odd, as I'm constantly switching up my shoulder workout, trying to find one that bests suits me. so I suppose I'll post them all. :hs:

    Workout A

    MILITARY PRESSES (with DB): I will do them alternate arm tho...one arm at a time otherwords

    warm up with 1 set of Arnold presses

    Set 1: 100's for 8
    Set 2: 100's for 8
    Set 3: 110's for 6-8
    that one arm at a time is probably the hardest yet.

    UPRIGHT ROWS on BB

    Set 1: 135 for 12 reps
    Set 2: 155 for 8
    Set 3: 165 for 6-8
    Set 4: 135 to failure

    REAR DELT RAISES (DB)
    Set 1-3 are seated and bent over with the 30's for 8-10

    SHRUGS
    all 3 sets are the 120's to failure...don't count really

    Workout B

    MILITARY PRESSES (smith; behind the head)

    Set 1: 185lbs for 10
    Set 2: 205 for 10
    set 3: 225 for 6-8
    Set 4: 225 for 6-8
    Set 5: 245 for 4-6

    SIDE LATERAL RAISES (with DB)

    Set 1: 55's for 8-10
    Set 2: 60's for 6-8
    Set 3: 60's for 6-8
    Set 4: 45's for failure

    REAR DELT RAISES ON PECK DECK MACHINE

    Set 1: 8-10 reps
    Set 2: 6-8
    Set 3: 6-8

    SHRUGS (BB)

    275lbs for 8-10
    315 for 6-8
    315 for 6-8

    Workout C is a variation of A & B

    Calves

    SEATED CALF RAISES

    set 1: 4plates for 15
    set 2: 4+qtr plates for 15
    set 3: 5 plates for 12-15

    CALF EXTENSIONS ON LEG PRESS MACHINE (rotating foot position)

    I do 4 plates on each side and 15 reps per angle of foot..for 3 sets

    I ride the bike for 10 minutes there after

    I'm now resting 2 days out of the week.

    My post workout meal is always changing from shakes to food, and all that. But I generally get about 50-60 grams of protein and 30-40 grams of carbs and about 5 grams of fats per post workout meal.

    :)
     
  2. gsteclipse97

    gsteclipse97 New Member

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    :bigthumb: thanks a lot broly for comin through with that
     
  3. Bush77

    Bush77 New Member

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    You're a fuckin tank. that's all i really have to say. post some pictures ive never seen what u look like before. or link me to them.
     
  4. gsteclipse97

    gsteclipse97 New Member

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    :mamoru: you're askin too much now
     
  5. Grouch

    Grouch Guest

    i never requested your routine
     
  6. Filmboy44

    Filmboy44 Guest


    yes you did

     
  7. KenKaniff

    KenKaniff Guest

    :rofl:
    HOLLA
     
  8. Grouch

    Grouch Guest


    well I'll be..... :o
     
  9. Section 8

    Section 8 New Member

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    Awesome.Some day i'll be using weight like that:bigthumb:
     
  10. Shrug

    Shrug Die in a Kimbo fight

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  11. Keysersozeh

    Keysersozeh The Devil Himself

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    Damn... I'm a lightweight.

    It would probably help if I am a gym bud who knows more than I do.
     
  12. timberwolf

    timberwolf New Member

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    Fimly, the weight listed when doing the military press on the smith machine...does that include the weight of the bar?
     
  13. pt

    pt New Member

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    :rofl: :joshers: :mamoru:
     
  14. Filmboy44

    Filmboy44 Guest

    no it doesn't.
     
  15. GOGZILLA

    GOGZILLA Double-Uranium Member

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  16. ~stangzorized~

    ~stangzorized~ New Member

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    60lb DB side laterals for reps? You're a beast.
     
  17. SpiderOnTheFloor

    SpiderOnTheFloor New Member

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    probably something more simplistic
     
  18. MikeTheVike1

    MikeTheVike1 OT Supporter

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    It seems simple enough, obviously don't use that much weight!
     
  19. Filmboy44

    Filmboy44 Guest


    you can do that routine...nothing special abou it really
     
  20. gubment cheese

    gubment cheese New Member

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    i think i will try it, but with SLIGHTLY different weights.
    :bigthumb:
     

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