My new workout, no cardio involved, try it.

Discussion in 'Fitness & Nutrition' started by SmartPowders, Aug 4, 2009.

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  1. SmartPowders

    SmartPowders New Member

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    This is my new workout. I freaking love it. It's not easy by any means, but I've had some great results since switching over. If exercises have the same letter, they are super setted. So on leg day you super set Press/Curl's. After the set, you take 90 seconds rest, then repeat. The 100 rep thing is very tough to do. I have yet to be able to do it without stopping. I can usually get to 50, then have to do set of 10 after that to get to 100. You can see at the end of the workout, some days have triple setted items, killer burn. It's not about lifting a lot of weigh in this program, but damn the results are good. Let me know if any of you guys try it.


    Day 1​
    A1 Squat
    - 5 sets - 8/8/6/4/4 - 90 second rest

    B1 Leg Press
    – 4 sets – 10/10/8/8 – 15 second rest

    B2 Leg curl
    – 4 sets - 8/8/6/6 – 90 second rest

    C1 Jump Squats -
    3 sets – 15 reps – 90 second Rest

    D1 Body weight squats (RAPID)
    – 1 set 100 reps – 120 second rest

    E1 Seated Calves
    – 4 sets – 15/15/12/12 – 0 second rest

    E2 Med Ball Twists
    – 4 sets – 20 reps – 0 second rest

    E3 Reverse Crunch
    – 4 sets – 30 reps – 90 second rest

    Day 2​
    A1 Dead Lift
    - 5 sets - 8/8/6/4/4 - 90 second rest

    B1 Bent Over Bar Bell Row
    – 4 sets – 10/10/8/8 – 15 second rest

    B2 Lat Pull Down (wide grip)
    – 4 sets - 12/12/10/10 – 90 second rest

    C1 Straight Arm Pulldowns -
    3 sets – 15 reps – 90 second Rest

    D1 Low Pully Row (RAPID)
    – 1 set 100 reps – 120 second rest

    E1 Crunches
    – 3 sets – 20 reps – 0 second rest

    E2 Leg Lowers
    – 3 sets – 20 reps – 0 second rest

    E3 Serratus Crunch (each side)
    – 3 sets – 15 reps – 90 second rest

    Day 3​
    A1 Flat Bar Bell Bench Press
    - 5 sets – 6 reps - 90 second rest

    B1 Incline DB Press
    – 4 sets – 10/10/8/8 – 15 second rest

    B2 Flat DB Flys
    – 4 sets - 12/12/10/10 – 90 second rest

    C1 Explosion Push ups (come off ground) -
    3 sets – 15 reps – 90 second Rest

    D1 Cable Cross Over (RAPID)
    – 1 set 100 reps – 120 second rest

    E1 Bent Over Lateral Raise
    – 3 sets – 12/12/10 – 0 second rest

    E2 Seated Side Lateral Raise
    – 3 sets – 12/12/10 – 0 second rest

    E3 Seated Front DB Raise
    – 3 sets – 12/12/10 – 90 second rest

    Day 4​
    A1 EZ Bar Triceps Extension
    - 4 sets - 8/8/6/6 - 60 second rest

    B1 OH DB Triceps Extension
    – 3 sets – 10/10/8 – 15 second rest

    B2 triceps Press Down (rope)
    – 3 sets – 10/10/8 – 60 second rest

    C1 Dips 1-1/2 -
    3 sets – MAX OUT – 60 second Rest

    D1 Standing Bar Bell Curl
    - 4 sets - 8/8/6/6 - 60 second rest

    E1 Standing EZ Reverse Curl
    – 3 sets – 10/10/8 – 15 second rest

    E2 Standing Hammer Curl
    – 3 sets – 10/10/8 – 60 second rest

    F1 Low Cable Curl (RAPID)
    – 1 set 100 reps

    Day 5​
    A1 Low Row Cable Split Squats
    - 3 sets – 12/12/12 - 30 second rest

    A2 Row to Neck, Seated w/Rope
    - 3 sets – 10/10/10 - 60 second rest

    B1 Med Ball Push Up
    – 3 sets – 10/10/10 – 30 second rest

    B2 Leg Lowers
    – 3 sets – 10/10/10 – 60 second rest

    C1 Crunches -
    3 sets – 15 reps – 30 second Rest

    C2 Rotational Med Ball Lunge
    – 3 sets – 10/10/10 – 75 second rest

    D1 Back Extension
    – 3 sets – 15/15/12 – 0 second rest

    D2 DB Lateral Raise – 3 sets – 12/12/10 – 60 second rest
     
  2. giz

    giz Active Member

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    I'll give this a try next week :cool:
     
  3. SmartPowders

    SmartPowders New Member

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    It didn't post how I had it. Just look at the letters on the side so you can see which items need supersetting.
     
  4. SmartPowders

    SmartPowders New Member

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    If you can survive the leg day, all the other workouts will be easy. I enjoy training legs, but only taking 90 seconds rest max between exercises will correct your ego REAL quick on legs.
     
  5. evolude

    evolude OT Supporter

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    Looks like what lawrencel715 has been following for 1-2 yr now.
     
  6. knucks

    knucks Active Member

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    Looks like a good time bro!!1
     
  7. SmartPowders

    SmartPowders New Member

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    I'm supposed to follow it for 6-8 weeks, then switch to something different. Curious what he puts me on next.
     
  8. evolude

    evolude OT Supporter

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    are you adding lean muscles or leaning down? or both?
     
  9. SmartPowders

    SmartPowders New Member

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    I'm not a big guy, never have been. Running track in college I was a 150lbs. My older brother is 6'1 and 150lbs. Obviously got the skinny skinny ass genetics. I was coming off a long layoff and got back into training about 10-12 weeks go full time. Did 5 weeks of circuit training, then jumped into this. I'm just trying to stay around 10% bf (a real 10% that most would call 7-8%) and slowly add muscle. Right now I've stayed the same weight roughly since doing this workout and have lost quite a bit of fat, without doing cardio.

    My diet is real simple. 17 meals with chicken/steak/fish with asparagus/brocolli/green beans and almonds/pb/avacado. The 18th meal is a carb load of Asparagus, oatmeal, almonds and sweet potato. It's a brainless diet that is very easy for me to follow. It's dine out friendly as you can follow it almost anywhere.
     
  10. knucks

    knucks Active Member

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    100 bw squats is cardio, guy.
     
  11. SmartPowders

    SmartPowders New Member

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    I should have clarified that no TREADMILL cardio. I hate treadmills, I hate running and I refuse to do it. Hence this program. So for those that don't want to do TREADMILL cardio, give it a shot :big grin:

    Trust me, I did the leg workout last night and it's brutal if you follow the time lines and really push yourself. Although you do get some fun looks doing the jump squats.
     
  12. knucks

    knucks Active Member

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    Whatever works for you, but this ain't for me.

    The diet you're on is the typical one outlined in CutDiet, it's good :bigthumb:
     
  13. GTLifter

    GTLifter Banned

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    Looks brutal but I'd rather take 2-3min between sets of squats to allow my CNS to recover so I can handle more weight.
     
  14. SmartPowders

    SmartPowders New Member

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    Yeah, I just don't care about weight, I'm old. I could give a shit how strong I am as long as I look decent and don't have injuries. Caring about being strong eventually leads to injuries. I could work with quite a bit more weight than I do on squats, but I'm a stickler for form. I go all the way down in a slow and controlled move. On this workout, my final sets of "4" are done with 1.5x my bodyweight going to the ground. Given the amount of time off from the gym, I'm happy with that.

    I just wanted to show something a little different. I'll try any form of training for 4-6 weeks just to see how I like it. Never know. So many get in a rut of training, doing the same crap, in the same order all the time. My ADD won't allow that haha.

    As far as the diet stuff, I've worked with Chuck for 6 years. Met him through a friend. He initially did the diet for one of my ex's that became a fitness pro. Love that guy to death. I like him because he takes complex crap and makes it where you can understand it. I've always gotten great results from anything I've followed from him. He's the one that gave me the above workout plan. Said he's switching it up here soon.
     
  15. GTLifter

    GTLifter Banned

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    If it works for you knock yourself out. I'm young and dumb so I care about weight moved. :rofl:
     
  16. evolude

    evolude OT Supporter

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    I'm old and believe there are safe approaches to building muscles.
     
  17. knucks

    knucks Active Member

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    I'm young, dumb, and not full of cum :hs:
     
  18. GTLifter

    GTLifter Banned

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    :h5:

    did you finally follow my advice?
     
  19. PcH

    PcH Guest

    Why no cardio? Trying to bulk?
     
  20. knucks

    knucks Active Member

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    What advice?
     
  21. GTLifter

    GTLifter Banned

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    show up drunk and naked
     
  22. evolude

    evolude OT Supporter

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    Not after the ATL FN Meet.
     
  23. knucks

    knucks Active Member

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    I don't have anyone to use that advice on. It's fucking failboat bro.
    :rofl:
     
  24. GTLifter

    GTLifter Banned

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    :naughty:

    just show up at some random chick's house...it's foolproof bro...
     
  25. SmartPowders

    SmartPowders New Member

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    No need for treadmill cardio on this type of workout. The lack of rest between your sets is your cardio, combined with everything else. I'm not a big fan of bulking, it's just a personal thing. I'll be content to add a few pounds of muscle a year, stay healthy and attempt to remain at 10% the entire time. I'm not a big supplement user, which might seem odd. Nobody will ever accuse me of pushing too many supplements on people. My entire supplement routine is here:

    Xtend during workout 4-5 scoops with 24oz of warm water
    VasoCharge pre workout, unless working out after 7.
    EFA's from whatever brand I have laying around
    A new MRP that isn't released that I've been drinking for about 2 months.

    That's it. On occassion I might add in some Cissus or Joint product. I personally think protein powders are stupid. There have their use, but people rely on them way too much. I use the MRP simply because I hate breakfast food. So I use it as a substitute there. I travel a lot, so it makes it easy to fly with powder that I can mix anywhere. I believe in complete meals, not just protein. From years of selling millions of products, the average consumer wastes about 50% of their supplement budget, IMO. It's quite frustrating. They don't want to believe it CAN be that simple.

    There are exceptions to every rule of course. People trying to get the absolute most out of their bodies: REAL athletes, competition level bb'ers and so on are the exception. The average guy that just works out, wastes a ton of money.
     
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