what routine are you guys currently on?

Discussion in 'Fitness & Nutrition' started by SquirtRussel, Oct 22, 2009.

Thread Status:
Not open for further replies.
  1. SquirtRussel

    SquirtRussel OT Supporter

    Joined:
    Oct 8, 2004
    Messages:
    28,296
    Likes Received:
    74
    Location:
    San Francisco
    i desperately need something new and laid out so i can just make excel spreadsheets and fill them out as i go.

    the past year ive simply been doing something like chest/tri/delts, back/bi, squats/deads, rinse repeat

    havent seen any serious gain in YEARS. ive been about the same strength and size for maybe 2 years now, its getting old.

    and if it helps at all:
    current stats:
    6'3'' 204 lbs
    bench: 225 for a few (2-4?) reps
    squat: 315
    dead: 405 usually, hit 465 maybe a month ago and havent gone tried for it again since
    clean: 225 for a few reps

    goals:
    bench: 225x10, 275x1?
    squat: to be honest i dont really care anymore, maybe 365x1 easy again
    dead: 495 would be awesome
    clean: 225x10 would also be awesome
     
    Last edited: Oct 22, 2009
  2. Ish

    Ish New Member

    Joined:
    Aug 9, 2004
    Messages:
    103,526
    Likes Received:
    0
    Location:
    Morristown, NJ
    purs
     
  3. Tumbles

    Tumbles New Member

    Joined:
    Oct 30, 2007
    Messages:
    2,792
    Likes Received:
    0
    Location:
    San Jose, CA
    you haven't made gains for 2 years, and are JUST NOW figuring out something is wrong?


    you just need to eat some more food and make sure you arne't pussying around in the gym
     
  4. Memor

    Memor Active Member

    Joined:
    Jun 22, 2006
    Messages:
    73,022
    Likes Received:
    0
    Location:
    NYC
    will be starting a 9 week sheiko cycle tomorrow
     
  5. deznutz

    deznutz New Member

    Joined:
    Aug 10, 2003
    Messages:
    29,880
    Likes Received:
    0
    eat more
    sleep more
    LIFT more

    Squat/Dead/Bench/Press
     
  6. HorseDick

    HorseDick Active Member

    Joined:
    Oct 1, 2005
    Messages:
    4,586
    Likes Received:
    5
    Location:
    FL
    sheiko shit looks insane

    I'm on 5/3/1 right now and love it. I highly recommend it as it's great for slow, long term results - the exact opposite of your situation.
     
  7. SquirtRussel

    SquirtRussel OT Supporter

    Joined:
    Oct 8, 2004
    Messages:
    28,296
    Likes Received:
    74
    Location:
    San Francisco
    im thinking where im lacking is the calories..

    i sleep around 10-12 hours a day :eek3:

    always work to failure in the gym sometimes for too long (up to 2 hours) and at least 3 times a week except for when im sick or during finals

    i think i need to just say fuck it and go on a serious BULK, thats when i made my best gains from 180-200lbs in about 6 months

    this shitty attempt at a slow clean bulk is annoying me
     
  8. Rambro

    Rambro New Member

    Joined:
    Jul 21, 2005
    Messages:
    19,225
    Likes Received:
    0
    Location:
    Atlanta GA
    then fuckin bul bro. winter is comin, no one is gonna notice how fat you get :greddy:
     
  9. deznutz

    deznutz New Member

    Joined:
    Aug 10, 2003
    Messages:
    29,880
    Likes Received:
    0
    I think people should never lift till failure. It's a good way to cause serious injury.

    If you think you're eating enough, you're not. Keep track of how many calories you eat one day and see where you stand. I had a real awakening when I recorded my calories to 1100. Made the change gradually adding calories.

    I don't know what your goals are since peoples goals are all different, but I think a 5 set, 5 rep program is good for strength. (5x5 on your Squat/DL/Bench/Press), then 3 sets of light 10 of accessory work.
     
  10. The Grid

    The Grid OT Supporter

    Joined:
    May 23, 2007
    Messages:
    3,978
    Likes Received:
    0
    DC but will try fst-7 in a few months just to change things up
     
  11. Memor

    Memor Active Member

    Joined:
    Jun 22, 2006
    Messages:
    73,022
    Likes Received:
    0
    Location:
    NYC
    Ran a full cycle last winter (though not as high-volume as the one I'm about to start) and it was a real motherfucker but did make a huge difference. You need to be eating a ton and sleeping a ton to recover from em, and it's weird to be working with 265 all the time when you can bench 340, but it all works out. Crazy fuckin Russians
     
  12. SquirtRussel

    SquirtRussel OT Supporter

    Joined:
    Oct 8, 2004
    Messages:
    28,296
    Likes Received:
    74
    Location:
    San Francisco
    this is true

    i dont eat anywhere near as much as when i was bulking and doing a 5x5

    i just hate how much fat i gained in that period, and ive reduced the volume on squats and deads to once a week since pants were getting ridiculous to find or fit.

    i guess you really do have to gain fat to gain muscle
     
  13. Bacchus

    Bacchus Skinny Guy

    Joined:
    Mar 18, 2009
    Messages:
    6,285
    Likes Received:
    0
    Location:
    T.dot
    same.

    Well, i'm doing it but with pyramid of 5 sets. Saw an old coworker yesterday and we were talking about training, and he suggested i change it up.

    I'm still getting stronger, and i'm still putting on weight - then no need to change.

    edit: wanted to add that it's pur's gym routine, but i'm doing a clean carb cycling bulk
     
    Last edited: Oct 22, 2009
  14. Bacchus

    Bacchus Skinny Guy

    Joined:
    Mar 18, 2009
    Messages:
    6,285
    Likes Received:
    0
    Location:
    T.dot
    have you looked into a carb cycling bulk? minimal to no fat gained as you bulk. it's slow, so don't expect to see the needle constantly raising on the scale, if that's what you're looking for.
     
  15. SuperChode

    SuperChode New Member

    Joined:
    Sep 8, 2007
    Messages:
    463
    Likes Received:
    0
    Location:
    NYC
  16. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    kinda pur's routine only with chest/back days combined and an extra day for deads.

    Fri- Legs
    Sat- Shoulders/arms
    Mon-Deads and calves
    Tue- Chest/Lats

    right now I'm doing 5-3-1 for military and deads for fun. Everything else is hypertrophy stuff with occasional "heavy" sets.
     
  17. knucks

    knucks Active Member

    Joined:
    Jul 14, 2004
    Messages:
    18,512
    Likes Received:
    1
    Location:
    734
    5/3/1
     
  18. fauxdiophile

    fauxdiophile OT Supporter

    Joined:
    Oct 11, 2002
    Messages:
    14,875
    Likes Received:
    0
    Location:
    Bay Area
    yeppppppppp
     
  19. Sylva

    Sylva New Member

    Joined:
    Jul 12, 2005
    Messages:
    5,974
    Likes Received:
    0
    Wirelessly posted via wap.offtopic.com (BlackBerry8900/4.6.1.231 Profile/MIDP-2.0 Configuration/CLDC-1.1 VendorID/100)

    Fst7 but using 5/3/1 for my deadlift
     
  20. xel

    xel Active Member

    Joined:
    Oct 2, 2004
    Messages:
    62,525
    Likes Received:
    0
    westside skinny bastards with plyo and sprinting
     
  21. MaineSucks

    MaineSucks OT Supporter

    Joined:
    Jan 5, 2005
    Messages:
    39,645
    Likes Received:
    8
    Location:
    954
  22. Mike Hawk

    Mike Hawk OT Supporter

    Joined:
    May 4, 2009
    Messages:
    14,367
    Likes Received:
    19
    Location:
    The SWAMP
    just go in and do as I feel, mix up the high and low reps week to week. nothing very complex
     
  23. Hood Moses

    Hood Moses I part the Black Seas...

    Joined:
    Oct 4, 2001
    Messages:
    33,622
    Likes Received:
    57
    Location:
    Gulf Coast
    5/3/1 with the deads tweaked
     
  24. Blade

    Blade Time to swolercize

    Joined:
    Oct 21, 2002
    Messages:
    14,736
    Likes Received:
    0
    Location:
    Murfreesboro, TN Rep: ★
    5/3/1 - 4 days a week. Might move to 3 days a week after this deload.
     
  25. Mystery Guest

    Mystery Guest New Member

    Joined:
    Oct 31, 2003
    Messages:
    11,332
    Likes Received:
    0
    Location:
    San Antonio TX & South Fla
    I never do the same workout twice, so I would say it's dynamic.
     
Thread Status:
Not open for further replies.

Share This Page