At your request: My Routine

Discussion in 'Fitness & Nutrition Archives' started by Filmboy44, Oct 1, 2003.

  1. Filmboy44

    Filmboy44 Guest

    Everyday before I go workout I eat 3 eggs or 1 scoop of protein exactly 1 hour before. With 3 8oz glasses of water and a scoop of glutamine.

    Day 1

    Legs

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

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

    Warm up : 205 deep for 25 reps

    stretch some more, usually just taking deep knee bends and holding my foot to my ass

    SQUATS
    set 1: Heaviest I can go with 12 reps
    set 2-5: I shoot for 10 reps and increase 20lbs on each set
    set 6: 8 reps at 3/4's the weight I just hit on the 5th set
    set 7: 8 reps at 1/2 of what weight I did on the 6th set
    set 8: 135 for as many reps as possible...usually only hit 5

    LUNGES (smith)
    set 1: 2 plates for 10 on each leg
    set 2: 2 plates + qtr for 8
    set 3: same as 2
    set 4: 135 for burn out set

    I ride the bike for 15 minutes to get rid of the lactic acid build up in the legs and to hinder any possible major sorness the following day.

    Day 2

    Chest

    I grab the broom handle and really pull back my arms and stretch my chest. Then same thing with my triceps.

    I'll grab the 15lbs and do over head extension to warm up the triceps first

    *NOTE* I no longer am on this program as I am still training for the powerlifting contest. However, this is my most recent and so far best routine for chest.

    warm up: DB only - - 80's for 25 with full stretch at bottom

    I stretch out again with broom handle

    FLAT BENCH
    set 1: 130's for 12-15
    set 2: 140's for 10-12
    set 3: 160's for 6-8
    set 4: 160's failure (usually 4-6)

    INCLINE
    set 1: 100's for 12
    set 2: 110's for 12
    set 3: 130's for 8
    set 4: 130's/140's(on feeling) to failure (usually 6 or 4 if 140's)

    CABLE CROSSOVERS/DIPS (Superset)

    set 1: 12 reps/45lbs dips for 15
    set 2: 10 reps/same as 1
    set 3: failure/same as 1 & 2

    Normally I'll flex for an additional 10 min. downstairs to really finish the chest

    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.

    warm up: chins regular grip (shoulder width apart) for 20

    CHINS
    set 1: no weight/20 reps
    set 2: 45lbs for 8-10 reps
    set 3: 60lbs for 6-8 reps
    set 4: (on feeling) 80lbs or no weight for failure

    BENT-OVER-ROWS
    set 1: 225 for 12
    set 2: 275 for 10-12
    set 3: 315 for 6-8
    set 4: 315 for failure (usually 5,6)

    CLOSE GRIP ROWS
    set 1: 15 reps
    set 2: 15 reps

    Day 4

    Arms

    I'll do the same stretch on tri's as for chest with same over head extension to warm up

    SKULLCRUSHERS
    warm up: 35's on each side of EZ-curl bar for 15 reps
    set 1: 165lbs for 12
    set 2: 175lbs for 10(maaaayybe 11)
    set 3: 185-195lbs for 6-8

    CLOSE GRIP BENCH
    set 1: 225 for 15
    set 2: 275 for 10
    set 3: 295 for 6-8

    SEATED DB CURL
    warm up: 45's for 18
    set 1: 60 for 12
    set 2: 70 for 10
    set 3: 80 for 6-8

    ROPE EXTENSION ON CABLE
    set 1: 15 with slow negative
    set 2: 12 reps
    set 3: 10 reps

    STANDING BB CURL
    set 1: 135 for 10
    set 2: 165 for 8
    set 3: 185 for 4-6

    BEHIND THE BACK DIPS
    set 1: 25 reps
    set 2: 25 reps

    21's CURLS
    2 sets worth

    Day 5

    Shoulders

    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.

    SHOULDER PRESSES (DB only)
    warm up: Arnold presses 45's for 15
    set 1: 90 for 10
    set 2: 110 for 10
    set 3: 120 for 6-8

    REAR DELT RAISES ON PEC DECK
    set 1: 8 reps
    set 2: 10 reps
    set 3: 12 reps

    FRONT RAISES ON LOW CABLE
    set 1: 10 reps
    set 2: 8 reps

    SIDE DELT RAISES (db)
    set 1: 55's for 8
    set 2: 60's for 8
    set 3: 60's for 6

    SHRUGS
    set 1: 120's for 15
    set 2: 140's for 15
    set 3: 150's for 12-15

    Day 6

    Hamms & calves

    I'll walk on the treadmill on a slight incline for 5 minutes
    stretching I'll do toe touches and 3 qtr splits, even stretching out the quads

    SLDL's
    warm up: just bar
    set 1: 225 for 12
    set 2: 315 for 8-10
    set 3: 335 for 8
    set 4: 335 for 6-8

    SEATED CALF RAISES
    full stretch and warm up
    set 1: 3 plates for 20
    set 2: 4 plates for 15
    set 3: 5 plates for 15

    LEG CURLS
    set 1: 12 reps
    set 2: 10 reps
    set 3: 10 reps

    DONKEY CALF RAISES (machine)
    doing 2 sets. Rotating my foot position after 15 reps on each position: toes in, toes out, toes straight

    I ride the bike for 10 minutes there after.


    My post workout meal/shake is a 46gram Opt. Whey shake, then I shower and cook 5 eggs with 2 yolks and a 16oz glass of milk


    Day 7

    Rest
     
  2. Sounds fun - do you workout 6 days a week, or is this just a 6 day routine done over the course of "x" days?
     
  3. dark cloud

    dark cloud New Member

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    Cool. :)

    Just a question or two though. I noticed on your legs day you do 8 sets. Is that over training a little?

    And how long is a typical workout for you? I see on arms day you do 20 sets. An hour?
     
  4. anjego

    anjego Invading your economy!

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    :eek3: if anyone was that hardcore they could be as big as you :eek3:

    thats some good shit man.
     
  5. HP_84

    HP_84 New Member

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    bro you fuckin curl my bodyweight(183)....uhhhhh :ugh:
     
  6. Peyomp

    Peyomp New Member

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    He's not fatiguing them. He's warming them up with light weight.
     
  7. Peyomp

    Peyomp New Member

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    I like this thread. I think I'm going to up my volume.
     
  8. dark cloud

    dark cloud New Member

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    now answer my question :)
     
  9. NoXeN

    NoXeN You can find me up on one

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    i now feel like a pussy after reading that routine :)
     
  10. dark cloud

    dark cloud New Member

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    Yeaaaaaa me too.
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    On your leg curls sometime try the 2/1 technique; do the concentric with both legs and lower the weight with just one leg
     
  12. MikeTheVike1

    MikeTheVike1 OT Supporter

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    Does everyone have a shoulder-only day? I used to, but it didn't seem to improve my shoulder size and I thought maybe I was overtraining them. I don't do them seperately anymore, and it hasn't helped /hurt anything. I'm thinking about doing it again.

    My routine before was...

    3x10 shoulder press
    super set DB lateral raises with cable lateral raises
     
  13. Peyomp

    Peyomp New Member

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    10-1-03 has a shoulder routine you might try. Its worked well for me. Its similar to Filmy's.
     
  14. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I posted some shoulder routines from The Poliquin Principles before
     
  15. TheProwler

    TheProwler Active Member

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    :weaksauce:






































    Me, that is. :o
     
  16. Peyomp

    Peyomp New Member

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    I have searched. I have failed.
     
  17. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    they probably got deleted
     
  18. PreemO

    PreemO OT Supporter

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    all DB work on chest days? no BB? i like the part about flexing 10 more mins after the workout :big grin:
     
  19. trancezj

    trancezj New Member

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    :rant2: Now thats valuable information that people should be getting from the bible. Oh well, I guess since you let the cat out of the bag..... People don't realize how important flexing is to gaining size.
     
  20. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i thought you were starting to train for a powerlifting competition?
     
  21. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Posing is a form of loadless isometrics
     
  22. trancezj

    trancezj New Member

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    That and it teaches you control over that particular muscle group, and eventually it will help to isolate that muscle better during exercises.
     
  23. Alt+F4

    Alt+F4 official OT hockey stud

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    I thought you told me that 6 days a week was too much?

    Regardless, you are badass, good work.
     
  24. Filmboy44

    Filmboy44 Guest

    Ceaze: thats a good thought. I will do that next time :bigthumb:

    Dark Cloud: I don't believe it is overtraining due to the fact that I am seeing better results with this routine and I have been doing it now for about 10 months. Before I was doing 3 sets of squats, 3 sets of leg presses, 4 sets of extensions, and finishing it with 2 sets of lunges...I never got a "good" pump until I switched to this routine

    My typical workout is no longer than an hour 15 min. Tops...shoulders are the quickest at 40 min.

    PreemO: no I don't like BB, I am training with BB now for the contest, but DB's have been my biggest gainers and its not as stressful on my rotator cuff.


    Chad: I don't "exhaust" my rotator cuffs...I work them so they are warmed up and can get ready to handle the work load...I dont' beat on them at all...if they start to hurt I rest and do some weight free movements to work out the pain.
     
  25. dark cloud

    dark cloud New Member

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    Well, obviously it's a very high intensity and high volume program, so I think 2 times a week would be pushing it with his routine. And thanks for answering my questions filmy :)
     

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