It's been years...

Discussion in 'Fitness & Nutrition' started by -=Likwid=-, Sep 19, 2006.

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  1. -=Likwid=-

    -=Likwid=-

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    since i've been to the gym. Just recently i've joined up, with the ongoing goal of getting back on track and improving physically.

    I'm 5'11", and was 175lbs before my trip. After my trip, and a year later, I've lost about 30lbs. Most of what i've lost was fat, but i've also lost a lot of muscle mass too. I've kept to a fairly healthy diet, cutting out nearly all junk food, but I still have yet to improve the quantity per meal, and per day.

    What's some advice for hitting the gym after so long? I went last Thursday and had a moderate intensity upperbody session; all muscles have recovered fine since then except my tri's.. they're sore as hell to the point I can't bend them more than 90 degrees. Today I go back, but for cardio only. Then Thursday again for lowerbody. Should I be frequenting more? less? Not as intense? 75% of the weight I was lifting a few years ago, and increase by 8-10% each session?

    help :hs: + thnx in advance.
     
  2. uofapeter

    uofapeter New Member

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    grab one of the plans from the stickies and "stick" (heh heh) to it
    you'll be fine, if you have specific questions after reading the stickies, let us know
     
  3. LancerV

    LancerV Something Happened OT Supporter

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    I did this and got to a 315 DL, 250 Squat, and 185 Bench

    Monday
    Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
    Deadlifts-5x5(Do the same)
    Bench Press-5x5(Do the same)
    Incline DB Press-2x12-20

    Wednesday
    Light Squats or Lunges-4x8 each leg
    Good Mornings-3x8-12
    Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
    Pullups-4xmax

    Friday
    Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
    Bent Over Row-5x5
    Incline Bench-5x5
    Tricep Extensions-2x12-20

    Than I changed my routine to this:
    Went to a 475 DL, 400ish Squat, and 135 Bench :mamoru:
    Mon:
    Squats-5x5(Pyramid)
    Pullthroughs-3x15-20
    Light Rows-2x8
    Light Shoulder-2x12

    Tue:
    Bench-5x5
    Incline-2x12
    Push Press-3x6

    Wed: Off

    Thur:
    Deadlift-5xRE(Pyramid)(5rm on Last Set)
    RDL-3x8-12
    Some Vartaion of Row-2xRE, 1x4-6reps
    Face Pulls-2x15
    Front Squat-4x3

    Fri:
    DB Bench-2x12
    Squats-1x3
    Tricep Extension-2x20
    Pullups
     
  4. zackflavored

    zackflavored KingShit's Post #55!

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    yesssssssss. the original christophers modded routine :bowdown: thanks

    and sorry likwid :( i have very little knowledge about your situation
     
  5. LancerV

    LancerV Something Happened OT Supporter

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    ITS THE GOD DAMN COCK SUCKING BILL STARRS ROUTINE lc
     
  6. zackflavored

    zackflavored KingShit's Post #55!

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    ya. i know? i just like calling it christophers cause he posted it? maybe if bill starr got on OT and posted his shit, i'd call it bill starrs routine.

    but his routine is just the big 3 so meh, i like christophers better. its just a term man.

    chill nga

    edit: i mean srsly, if i said can you post that routine that has squats and bench MWF and good mornings on wednesday...etc. it would be a bit vague. the fact that you know exactly what routine were talking about when we say "christophers" justifies that it is "somewhat" his
     
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