help me out here

Discussion in 'Fitness & Nutrition' started by Sgt. Ownage, Jun 5, 2006.

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  1. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    i think ceaze posted a sample cp routine a while back that went week by week...anyone have it?


    my search wench, jonno couldnt find it
     
  2. Hood Moses

    Hood Moses I part the Black Seas...

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    Week 1

    Day 1 (max effort squat day)

    Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one rep max.

    Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on the way down.

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps

    Straight Leg Raises: 5 sets of 15 reps


    Day 2 (max effort bench day)

    Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Lying Barbell Triceps Extensions: 6 sets of 10 reps

    Pushdowns: 3 sets of 10 reps

    One Arm Press: 3 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 50% of 1RM, 45 to 60 seconds rest between sets

    Reverse Hypers: 3 sets of 8 reps using the small strap

    One Leg Squats: 4 sets of 10 with each leg

    Dumbbell Rows: 4 sets of 6 reps

    Barbell Shrugs: 3 sets of 15 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM. Use three different grips, 45 to 60 seconds rest between sets

    Lying Dumbbell Triceps Extensions: 4 sets of 8 reps

    Dumbbell Side Raises: 3 sets of 10 reps

    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 2

    Day 1 (max effort squat day)

    Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on the way down.

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps

    Straight Leg Raises: 3 sets of 20 reps


    Day 2 (max effort bench day)

    Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Lying Barbell Triceps Extensions: 6 sets of 10 reps

    Pushdowns: 3 sets of 10 reps

    One Arm Press: 3 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 54% of 1RM, 45 to 60 seconds rest between sets

    Reverse Hypers: 3 sets of 8 reps using the small strap

    One Leg Squats: 4 sets of 10 with each leg

    Dumbbell Rows: 4 sets of 6 reps

    Barbell Shrugs: 3 sets of 15 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets

    Lying Dumbbell Triceps Extensions: 4 sets of 8 reps

    Dumbbell Side Raises: 3 sets of 10 reps

    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 3

    Day 1 (max effort squat day)

    Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 3 sets of 8 reps using the small strap

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps

    Straight Leg Raises: 3 sets of 20 reps


    Day 2 (max effort bench day)

    Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Lying Barbell Triceps Extensions: 6 sets of 10 reps

    Pushdowns: 3 sets of 10 reps

    One Arm Press: 3 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 56% of 1RM , 45 to 60 seconds rest between sets

    Reverse Hypers: 3 sets of 8 reps using the small strap

    One Leg Squats: 4 sets of 10 with each leg

    Dumbbell Rows: 4 sets of 6 reps

    Barbell Shrugs: 3 sets of 15 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets

    Lying Dumbbell Triceps Extensions: 4 sets of 8 reps

    Dumbbell Side Raises: 3 sets of 10 reps

    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 4

    Day 1 (max effort squat day)

    Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raise: 5 sets of 5 reps

    Partial Deadlifts: 3 sets of 20 reps

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)

    Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    JM Press: work up to 2 sets of 3 reps

    Incline Dumbbell Press: 2 sets of 10 reps

    Seated Dumbbell Cleans: 4 sets of 8 reps

    Straight Leg Raises: 5 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 60% of 1RM, 45 to 60 secondsw rest between sets.

    Note: After your sets of box squats, work up to a heavy double. This isn't a maximum attempt so don't miss the lifts.

    Reverse Hypers: 5 sets of 8 reps

    Chest Supported Rows: 4 sets of 8 reps

    Glute Ham Raises: 3 sets of 6 reps

    Pulldown Abs: 5 sets of 10 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 sec rest between sets

    Close Grip Bench Press: work up to 2 sets of 3 reps

    One Arm Dumbbell Extensions: 3 sets of 10 reps

    Front Plate Raises: 3 sets of 10 reps


    Week 5

    Day 1 (max effort squat day)

    Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 5 sets of 5 reps

    Partial Deadlifts: 3 sets of 20 reps

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)

    Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    JM Press: work up to 2 sets of 3 reps

    Incline Dumbbell Press: 2 sets of 10 reps

    Seated Dumbbell Cleans: 4 sets of 8 reps

    Straight Leg Raises: 5 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 50% of 1RM, 45 to 60 seconds rest between sets

    Speed Deadlifts: 8 sets of 2 reps with 50%

    Reverse Hypers: 5 sets of 8 reps

    Chest Supported Rows: 4 sets of 8 reps

    Glute Ham Raises: 3 sets of 6 reps

    Pulldown Abs: 5 sets of 10 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy single. This isn't a maximum attempt so don't miss the lift.

    Close Grip Bench Press: work up to 2 sets of 3 reps

    One Arm Dumbbell Extensions: 3 sets of 10 reps

    Front Plate Raises: 3 sets of 10 reps


    Week 6

    Day 1 (max effort squat day)

    Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 5 sets of 5 reps

    Partial Deadlifts: 3 sets of 20 reps

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)

    Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    JM Press: work up to 2 sets of 3 reps

    Incline Dumbbell Press: 2 sets of 10 reps

    Seated Dumbbell Cleans: 4 sets of 8 reps

    Straight Leg Raises: 5 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 52% of 1RM, 45 to 60 seconds rest between sets

    Speed Deadlifts: 8 sets of 2 reps with 55%

    Reverse Hypers: 5 sets of 8 reps

    Chest Supported Rows: 4 sets of 8 reps

    Glute Ham Raises: 3 sets of 6 reps

    Pulldown Abs: 5 sets of 10 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets

    Close Grip Bench Press: work up to 2 sets of 3 reps

    One Arm Dumbbell Extensions: 3 sets of 10 reps

    Front Plate Raises: 3 sets of 10 reps


    Week 7

    Day 1 (max effort squat day)

    Good Morning Squats: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 5 sets of 5 reps

    Lunges: 4 sets of 10 reps (each leg)

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)

    Ball Press: 3 sets of 20 reps (average rest period = 5 minutes)

    Seated Dumbbell Shoulder Press: 5 sets of 10 reps

    Incline Barbell Triceps Extensions: 5 sets of 6 reps

    Face Pulls: 5 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 54% of 1RM, 45 to 60 seconds rest between sets.

    Note: After your sets, work up to a heavy double. Again, this isn't a maximum lift so don't miss the attempts.

    Reverse Hypers: 4 sets of 8 reps

    Pulldowns: 3 sets of 8 reps

    Glute Ham Raises: 4 sets of 15 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy double. Again, this isn't a maximum lift so don't miss the attempts.

    Dumbbell Triceps Extensions: 4 sets of 6 reps

    Reverse Grip Pushdowns: 3 sets of 15 reps

    Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)

    Pulldown Abs: 5 sets of 10 reps


    Week 8

    Day 1 (max effort squat day)

    Good Morning Squats: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 5 sets of 5 reps

    Lunges: 4 sets of 10 reps (each leg)

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)

    Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)

    Seated Dumbbell Shoulder Press: 5 sets of 10 reps

    Incline Barbell Triceps Extensions: 5 sets of 6 reps

    Face Pulls: 5 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 62% of 1RM, 45 to 60 seconds rest between sets

    Speed Pulls: 8 sets of 1 rep with 60%

    Reverse Hypers: 4 sets of 8 reps

    Pulldowns: 3 sets of 8 reps

    Glute Ham Raises: 4 sets of 15 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets

    Dumbbell Triceps Extensions: 4 sets of 6 reps

    Reverse Grip Pushdowns: 3 sets of 15 reps

    Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)

    Pulldown Abs: 5 sets of 10 reps


    Week 9

    Max day near end of week

    Box Squat: work up to a 1 rep max

    Bench Press: work up to a 1 rep max

    Deadlift: work up to a 1 rep max

    Note: These maxes will be used as the 1RM for the next eight-week cycle.
     
  3. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    you fuckin broseph...tight, thanks
     
  4. Hood Moses

    Hood Moses I part the Black Seas...

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    not a problem
     
  5. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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  6. Hood Moses

    Hood Moses I part the Black Seas...

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    uhhhh slowly backs out of thread























    ;)
     
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