Went back to Old School Training *revamped routine*

Discussion in 'Fitness & Nutrition' started by Filmboy44, Jul 11, 2005.

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  1. Filmboy44

    Filmboy44 Guest

    Today I went back to old school routines. I started with back and it was a steller workout.

    If you care, continue reading. If not you didn't waste that much of your time.



    ok. For those that care about proper training techniques and practices that have proven to work for about 40 years now:


    Started off with "no weight" wide grip chins to the back.
    5 sets of 10 (bring wraps because you'll fry the next few exercises)

    the trick with this is just to keep going. Get a spotter and get your 10 on each set. No matter how bad your shoulders burn, get your 10.

    T-Bar Rows (my personal fav)
    5 sets 15, 10, 8,8,8

    I see a lot of people piling the weight on the bar and throwing themselves off the pad so high that they are almost standing. Youre not dong shit like that. lower the weight, flare out your elbows and lats and squeeze your back.

    Bent-over Rows
    5 sets of 15, 12, 10, 8,8

    Now you'll think that you're doing the same thing with this movement as you just did with the tbars. You're Not. If you do the bentovers correctly you won't be targeting the same muscles you did with the tbars. Why? POsitioning Hand placement and body position. Check your tbar, and see where you placed your hands and you can either go wider or closer on the bent overs.

    Seated Cable Rows (medium grip)
    5 sets of 15

    Again, its not about how much you can row, its about form and concentration. I set the pin at 150, normally I crank out the full stack at 250 and wrap about 10 reps. This time out I remained stationary(didn't rock back and forth for momentum) and squeezed a slow count of 4seconds on the contraction and paused for 1-2 seconds before releasing. It takes a while but after each set you notice its worth it. Pull to your top abs/lower chest for a nice squeeze. Feel free to vary your grip and hand placement.


    Now for the real test of endurance/strength.

    Take a db that is exactly 1/2 of your body weight. Strap it to yourself (via chain belt, etc) walk over to the chin bar and hang there for as long as you can. Target 3 min. Don't let go no matter what. Do this twice.

    :)
     
  2. trancezj

    trancezj New Member

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    that's a good idea. Never did that. I've done the same thing btw. It's working out great
     
  3. Drewski

    Drewski New Member

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    do you do just this X times a week or do you have have other routines for other days?

    what your primary goal, strength or hypertrophy?
     
  4. Filmboy44

    Filmboy44 Guest

    yes I'm doing other workouts. I just thought I'd post this one.



    and as much as I hate that word, hypertrophy...thats what I'm going for
     
  5. GilgaMesH

    GilgaMesH Active Member

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    I'm on one of Arnold's routines as defined in his encyclopedia. Intense shit but I love it.
     
  6. Filmboy44

    Filmboy44 Guest


    well turn to Advanced Training Program II and you'll see an uncanny resemblance.
     
  7. ~stangzorized~

    ~stangzorized~ New Member

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    post the rest during this week.
     
  8. GilgaMesH

    GilgaMesH Active Member

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    :werd:



    I can't handle all of the supersets with the II program yet. That shit just looks insane.
     
  9. Filmboy44

    Filmboy44 Guest

    will do
     
  10. Filmboy44

    Filmboy44 Guest


    you knwo that is a great program. Its great to go to once in a while to shock your body
     
  11. Filmboy44

    Filmboy44 Guest

    haha. I try, but its not always that way.

    T-bars for example I went 2 plates + qtr for 15, then to 3 plates for 10...then 8, 8 and added a 10lber for the last 8

    slow/steady squeezing reps > *
     
  12. Leo95SE

    Leo95SE The OMINOUS one

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    cant be that old skool.. i see no supersets.
    :big grin:

    looks good man!
     
  13. Filmboy44

    Filmboy44 Guest

    Its the program taking from Arnold's advanced II program. It was supersetted with chest. I just separated chest from that routine. But its all there :big grin:

    slow and steady wins the race. My back still feels pumped
     
  14. PurEvl

    PurEvl going out gassed and not half assed...

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    that is a badass routine and similiar to one i use alot but a little less volume. This will test your guts for sure
     
  15. JP®

    JP® New Member

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    Same routine I use, and have always used.

    I never get into "fad" routines, I stick with what has worked for years. To many people jump on the band wagons.
     
  16. HardTech

    HardTech hungry

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    :eek3:

    I can do those weights

    how you doing buddy?
     
  17. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    short people will have fun with this one. lets see them get up onto the bar :mamoru:
     
  18. Filmboy44

    Filmboy44 Guest

    :bigthumb: I've been really well. thanks
     
  19. Filmboy44

    Filmboy44 Guest

    notice the only ones that posted in here are the ones that actually know a good routine when they see one :big grin:
     
  20. pt

    pt New Member

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    Some of us would have liked to see this posted in the logs section to better follow your progress...
     
  21. GilgaMesH

    GilgaMesH Active Member

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    Hey would you mind posting the rest of your weekly routine?
     
  22. Filmboy44

    Filmboy44 Guest

    yeah I will as I do it. I didn't get the chance to hit the gym today tho. Busy busy day :hs:

    Tomorrow I post arms :o
     
  23. milani

    milani "The best activities for your health are pumping a

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    Looks very close to the arnold advanced 2 workout... SO what are you doing for chest then???
     
  24. Moistfly

    Moistfly Anal Bum Cover

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    Question about wide grip chins ... if you start struggling are you better off resting between reps until you can eventually get all 50 in, or are you better off going weight assisted on the last set so you can do 10 without resting? :o
     
  25. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    good stuff :bigthumb:
     
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