Timberwolf's Routine (and hot chicks)

Discussion in 'Fitness & Nutrition' started by Mugwump, Nov 20, 2005.

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  1. Mugwump

    Mugwump Guest

    I'm stealing it. :o


    --


    DAY 1: LATS, ABS AND CALVES

    one arm pullup (1x6) or pullup (6x6) or comedown (1x3)
    internal rotation (12x3)
    external rotation (12x3)
    dip bar leg raise (5x5) or roman chair leg raise (5x3) or hanging leg raise (5x3)
    v-up (8x4) or hanging wiper (10x3)
    seated leg raise (8x5)
    standing calf raise (consistent,6x8) or seated calf raise (consistent,12x8) or single leg calf press (consistent,8x10)
    push press (increase,3x8) or one arm dead hang (1x2) or shrug (increase,5x4)

    Deadhang:

    [​IMG]


    Push Press (put a "tee hee!" at the end):

    [​IMG]


    Hanging Leg Raise ("got any face pics?")

    [​IMG]


    Roman Leg Raise:

    [​IMG]


    Wiper:

    [​IMG] [​IMG] [​IMG]

    Rotation:

    [​IMG] [​IMG]



    DAY 2: LOWER BODY VOLUME

    olympic squat (consistent,5x12)
    leg extension (consistent,20x2)
    lying leg curl (10x6) or seated leg curl (20x2)
    hanging raise (5x5) or dip bar leg lift (5x5)
    hanging wiper (12x3)
    v-up (8x4)

    Olympic Squat (aka WTF?!):

    [​IMG]


    DAY 3: UPPER BODY HEAVY

    floor press (increase,5x6)
    single arm oly bar press (5x5) or single arm dumbbell press (5x2) or hammer strength incline (increase,5x8)
    single arm oly bar curl (consistent,5x5) or reverse ez curl (consistent,5x5)
    yate's row (increase,5x6) or low cable row (increase,5x6)
    roman chair leg raise (5x3) or seated leg raise (10x3) or hanging raise (5x3) or vertical bench straight leg raise (5x5)
    hanging wipers (12x3)
    close grip pullup (increase,5x6) or chinup (increase,5x6) or close grip pulldown (increase,5x6)


    Yate's Row:

    [​IMG] [​IMG]


    Floor Press:

    [​IMG]


    DAY 4: REST


    DAY 5: LATS, ABS AND CALVES

    one arm pullup (1x6) or pullup (6x6) or comedown (1x3)
    internal rotation (12x3)
    external rotation (12x3)
    dip bar leg raise (5x5) or roman chair leg raise (5x3) or hanging leg raise (5x3)
    v-up (8x4) or hanging wiper (10x3)
    seated leg raise (8x5)
    standing calf raise (consistent,6x8) or seated calf raise (consistent,12x8) or single leg calf press (consistent,8x10)
    push press (increase,3x8) or one arm dead hang (1x2) or shrug (increase,5x4)


    DAY 6: LOWER BODY HEAVY

    sumo deadlift (increase,5x6) or romanian deadlift (increase,5x6)
    olympic squat (increase,5x7) or zercher squat (increase,5x7)
    lunge (5x5) or high leg press (increase,5x7) or straight leg deadlift sldl (increase,5x6)
    pistol (x5)
    hanging raise (5x3)
    single arm dead hang (x2)

    Romanian Deadlift:

    [​IMG]


    Teh Sumo:

    [​IMG] [​IMG] [​IMG]

    Lunge:

    [​IMG] [​IMG]

    Pistol:

    [​IMG] [​IMG]


    DAY 7: UPPER BODY VOLUME

    wide grip pullups (5x12)
    hammer strength incline press (consistent,5x8)
    barbell curl (5x5) or incline hammer curl (5x5) or dumbell curl (5x5)
    lateral machine (5x5) or single arm lateral (12x5) or dumbell upright row (5x5)
    single arm pressdown (5x5) or arm extension machine (increase,5x5) or dumbell lying extension (8x5) or close grip bench (10x5)
    hanging leg raise (5x3) or roman chair leg raise (5x3)
    low cable rows (8x12) or facepull (8x3) or rear delt machine (5x5)


    Pressdown:

    [​IMG]


    Facepull:

    [​IMG]


    DAY 8: REST

    Collage of Ass:

    [​IMG]


    I got this when I searched for "high leg press":

    [​IMG]
     
    Last edited by a moderator: Nov 20, 2005
  2. armond

    armond New Member

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    LOL, nice thread!
     
  3. Devil

    Devil I have become my terror. OT Supporter

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    the romanian deadlift looks more like a conventional dl
     
  4. Mugwump

    Mugwump Guest

    fixed
     
  5. kopetzki

    kopetzki Banned

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    i thought the romanian deadlift only goes up to knee level
     
  6. KIDRR

    KIDRR Duck dog>* OT Supporter

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    I want to bone that woman doing lunges

    KTHXBYE
     
  7. Mugwump

    Mugwump Guest

    Then you'll be interested to see her doing some stretches:

    [​IMG]



    [​IMG]



    [​IMG]
     
  8. Devil

    Devil I have become my terror. OT Supporter

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  9. Mugwump

    Mugwump Guest

    fixed again
     
  10. Mugwump

    Mugwump Guest

    [​IMG]

    TITTAYS!
     
  11. Devil

    Devil I have become my terror. OT Supporter

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  12. Mugwump

    Mugwump Guest

    too bad her smile creeps me out :hs:
     
  13. timberwolf

    timberwolf New Member

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    LOL! Now I can just reference this thread when trying to explain the wipers or any of the other movements.
    By the way...the deadhangs are supposed to be single arm.;)
     
  14. timberwolf

    timberwolf New Member

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    I do the romanians though to the floor... so I guess they're just stiff legged then??
     
  15. Phineas Q Stork

    Phineas Q Stork Active Member

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    too much reading, crappy pics
     
  16. JordanClarkson

    JordanClarkson OT Supporter

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    You're doing them as long as I am but I'm doing both arms :o
     
  17. Mugwump

    Mugwump Guest

    I know, but I could only find hot chicks doing a normal deadhang.
     
  18. Mugwump

    Mugwump Guest

    :greddy:
     
  19. timberwolf

    timberwolf New Member

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  20. Mugwump

    Mugwump Guest

    that kid's broly :eek3:
     
  21. Mugwump

    Mugwump Guest

    Can anyone tell me the benefit of a Floor Press over a Bench Press? I've heard that there's a power benefit with it, but I'm just curious.

    So far, I've noticed that it hits more of the triceps and less of the back (stabilizers).
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    that picture is a front squat
     
  23. timberwolf

    timberwolf New Member

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    I missed that.

    [​IMG] [​IMG]

    And I don't know about everyone else... my back is alot more horizontal than that. Almost like a typical bent over row actually except for the grip.
     
  24. timberwolf

    timberwolf New Member

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    Been having some problems with rotators in the left shoulders.
    And didn't want to totally lay off chest. I'll probably go try regular bench in a few weeks or maybe in 2006 since, it hasn't bothered me lately.
     
  25. Mugwump

    Mugwump Guest

    So you only do Floor Press because of a bad back. If I have a good back, should I be doing Bench instead?
     
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