My routine as of late

Discussion in 'Fitness & Nutrition' started by ACURA TL-S, Mar 6, 2006.

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  1. ACURA TL-S

    ACURA TL-S OT Supporter

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    Monday

    Week 1
    Flat BB Bench 12,6,6,4,2-3
    Incline DB Flies or Incline Cable Flies 3x8
    Standing Calf Raises 3x15
    Cable Flies or pec deck 3x12
    Incline DB Bench 3x10

    Week 2
    Incline BB Bench 12,6,6,4,2-3
    Cable Flies or pec deck 3x8
    Standing Calf Raises 3x15
    Incline DB Flies or Incline Cable Flies 3x12
    Flat DB Bench 3x10

    Tuesday

    I choose one lower back, two upper back, and two lat exercises depending on what I am feeling that day. I usually do lower back, lats, upper, lats, upper.

    Deadlifts 8,4,4,2,2
    Good mornings 3x8
    Rack pulls 8,4,4,2,2
    Weighted pullups 3-4x8
    Pulldowns 3x10-12
    Pullovers 3x10-12
    T-Bar rows 3x6-8
    Row machine 3x8-10
    High Rows 3x8-12
    BB rows 3x8-12
    DB Rows 3x6-12

    Wednesday
    I always do shrugs and one type or raise movement for each part of the delt and then usually do two pressing movements, one heavy, one light. I space out the pressing movements, but the order never stays the same.

    Shrugs 3x8-12
    DB Seated Shoulder Press 3x10-12
    DB Standing One Arm shoulder press 3x6-8
    BB Seated or Standing in front of neck 3x6-8
    BB Standing behind the neck 3x12-15
    Single or double arm side raises 3x8-10
    Sunrises 3x10-12
    DB or BB front raises 3x8-12
    Bulldogs or reverse flies 3x8-12

    Thursday
    Start with 3x15-20 leg extensions to warmup

    My quad day changes alot depending on what I am feeling. It always includes squats or leg presses, never going more than a week without squats. Sometimes it will include both if I have the time and the energy, in which case I squat 8-10 reps or so then go to 5 reps of leg presses or squat 3-5 reps then go to 15 reps of leg press. If I only do one of them, whichever I choose is usually heavy, but sometimes I will go up to 10-12 reps on squats. I always do 5 sets of this movement. I then go to lunges. I usually do about 75 feet alternating legs for 2-3 sets. I choose a weight that I have to force myself to finish and this changes depending on what I have done beforehand. After lunges I will do some seated calf extensions, usually 3x15 or so. Then I finish with heavier extensions, 3x10-12.

    Friday
    SLDLs 3x12 using a fatbar with a supine grip.
    A lat exercise
    A mid back exercise
    Lying leg curls 3x6-8
    A mid back exercise
    A lat exercise
    Isolated single leg curls 3x12

    My back work this day is lighter than on actual back day




    Saturday (if I am feeling frisky)
    Abs and arms, which consists of 2-3 ab exercises and 2 exercises for bis and 2 for tris.

    Rack presses 3x4-5
    Incline or flat crushers 3x10
    Weighted Dips 3x10-15
    Cable Extensions 3x10-12
    Incline DB curls 3x8-10
    Lying Cable curls 3x10-12
    EZbar curls 3x8-10
    Preacher curls 3x10-12

    Weighted leg lifts
    Dragon Tails
    Weighted decline crunches
    Ab machine
    playing catch (medicine ball and decline crunches)
    leg throws
    Ab roller




    I also incline walk at 15* at 3.2mph for 30 minutes on any day that I am not working legs
     
  2. ACLdestroyer

    ACLdestroyer OT Supporter

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    Jeez, complicated.
     
  3. siniquezu

    siniquezu New Member

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    How long is each workout?
     
  4. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    seems like around 6 hours just to figure out which exercises to do
     
  5. ACURA TL-S

    ACURA TL-S OT Supporter

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    If I am running, usually around an hour and 15 minutes if I don't talk at all.
     
  6. ACURA TL-S

    ACURA TL-S OT Supporter

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    It really isn't that complicated, it just sounds that way. I don't even think about it all that much. I just think about what I did the week before and pick something different.
     
  7. Phineas Q Stork

    Phineas Q Stork Active Member

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    omg, he has a list of exercises that he chooses from! so complicated!!
     
  8. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    :squint:
     
  9. PepsiMax

    PepsiMax New Member

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    duh, that's why he's going to med school.:rolleyes:
     
  10. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    Looks good but if you deadlift why do shrugs?
     
  11. TXLBS

    TXLBS New Member

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    Recent pic of you?
     
  12. Leo95SE

    Leo95SE The OMINOUS one

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    nice routine.

    guys in case you havent caught on, hes obviously doing this routine specifically for him/his weak areas. not everyone should jump on his bandwagon and start busting out 2 lat excercises every workout,etc.
     
  13. Tranquili-G

    Tranquili-G Guest

    You're thinking is similar to mine, when I do 2 muscle groups a day I split up upper and lower back on different days. I also do it with upper and lower chest though.
     
  14. deznutz

    deznutz New Member

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    seems like a lot to me?
     
  15. ACURA TL-S

    ACURA TL-S OT Supporter

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    Ya, I call the second back day my weak point day. I recommend if you plan on using something like this that you tailor that day to suit your own weak points.
     
  16. ACURA TL-S

    ACURA TL-S OT Supporter

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    I posted some recent back pics and leg pics in recent pic threads. I also have a MM somewhere around here that I took but never posted.
     
  17. DCyamaha

    DCyamaha O-line found

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    i've been doing teh whole body routine 3x a week. (4 compound exercises each day with 2 other non-compound exercises)

    its been working well, but i'm not sure when i want to switch back to a different muscle groups on different days.
     
  18. ACURA TL-S

    ACURA TL-S OT Supporter

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    Ehh, it usually works out to about 15 sets a day.
     
  19. TXLBS

    TXLBS New Member

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    I'm thinking its about time I switch back to a bodypart by day routine. I gained 25 pounds from the sole use of compound+accessory lifts... and now I think its time to flare out the rest of the muscles and work on reducing bodyfat :p
     
  20. TXLBS

    TXLBS New Member

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    Which would be where?
     
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