:::::Experimenting With Layne Norton's Routine:::::

[Mitsuomi]

holy volume batman! lol thats what i'd call being burned out. good work bro

nice pics as well. are you bulking?

[M.J.H.]

Dipsh!t
Thanks dude, appreciate the feedback.

Mitsuomi
Thanks, appreciate it. Nope, no bulking for me - not anytime soon at least. My main goal is so stay as lean as possible while slowly adding strength, etc.

[M.J.H.]

Monday; 11-5-2007


Light Back/Triceps
(40 minutes, 24 sets)

1. Standing Rope Cable Rows
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10

2. Pull-Ups
10
10
10

Superset
3. One-Arm DB French Presses / One-Arm DB Kickbacks
35 x 8/8 / 10 x 15/15
35 x 8/8 / 10 x 15/15

Dropset
4. Cable Pressdowns
60 x 10
50 x 10
40 x 10

Superset
5. Hanging Leg Raises / Weighted Crunches
10 / 20 x 15
10 / 20 x 15

6. Cardio
5 minutes on the elliptical machine.


Diet-
Clean, usual.

Sleep-
7 hours.

[M.J.H.]

Tuesday; 11-6-2007


Light Legs/Biceps
(40 minutes, 24 sets)

1. Leg Extensions
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10

2. Hyperextensions
70 x 10
70 x 10
70 x 10

Superset
3. Incline DB Curls / Rope Cable Curls
35's x 10 / 50 x 12
35's x 10 / 50 x 12

Dropset
4. Machine Curls
65 x 10
50 x 10
35 x 10

Superset
5. Hanging Leg Raises / Weighted Crunches
10 / 20 x 12
10 / 20 x 12

6. Cardio
5 minutes on elliptical machine.


Diet-
Clean, usual.

Sleep-
7 hours.

[M.J.H.]

Wednesday; 11-7-2007


Rest

1. DB Twists
35's x 15
35's x 15
35's x 15

Dropset
2. Machine Hack Squat Calf Raises
Stack x 10
330 x 10
270 x 10
210 x 10
150 x 10

Triset
3. Hanging Leg Raises / Weighted Crunches / Decline Plate Twists
10 / 20 x 10 / 25 x 10
10 / 20 x 10 / 25 x 10


Diet-
Clean, usual.

Sleep-
7 hours.

[M.J.H.]

Thursday; 11-8-2007


Heavy Push
(40 minutes, 21 sets)

1. Hammer Strength Bench Presses
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5

2. Arnold Presses
70's x 5
70's x 5
70's x 5
70's x 5
70's x 4

3. Skullcrushers
135 x 5
135 x 5
135 x 5
135 x 5
135 x 4

Triset
4. Hanging Leg Raises / Weighted Crunches / Decline Plate Twists
10 / 20 x 10 / 25 x 10
10 / 20 x 10 / 25 x 10

5. Cardio
5 minutes on the elliptical machine.


Diet-
Clean, usual.

Sleep-
7 hours.

[M.J.H.]

Video from today of doing BB curls.

[Mitsuomi]

closegrip? how much weight is that BTW?

[M.J.H.]

Mitsuomi
A huge 90 lbs., lol. I wasn't sure where to start with 5 sets of 5 for standing BB curls, so 90 lbs. felt pretty good.

[M.J.H.]

Friday; 11-9-2007


Heavy Pull
(40 minutes, 19 sets)

1. Bentover DB Rows
115's x 5
115's x 5
115's x 5
115's x 5
115's x 4

2. CG Cable Pulldowns
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

3. Standing BB Curls
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Superset
4. Hanging Knee Raises / Rope Cable Crunches
10 / 50 x 15
10 / 50 x 15

5. Cardio
5 minutes on the elliptical machine.


Diet-
Clean, usual.

Sleep-
6.5 hours.

[Endeavourer]

Hey mike... Good heavy pull session... but u gotta get more sleep man...

__________________
Dipsh!t's Journal:
> Ready Steady GO!

[M.J.H.]

Dipsh!t
Thanks dude, and I know tell me about it!

[M.J.H.]

Saturday; 11-10-2007


Rest

1. DB Twists
35's x 15
35's x 15
35's x 15

Dropset
2. Machine Hack Squat Calf Raises
Stack x 10
330 x 10
270 x 10
210 x 10
150 x 10

Triset
3. Hanging Leg Raises / Weighted Crunches / Side Bends
10 / 20 x 12 / 35's x 12/12
10 / 20 x 12 / 35's x 12/12


Diet-
Clean, usual.

Sleep-
7 hours.

[M.J.H.]

Sunday; 11-11-2007


Light Chest/Shoulders
(45 minutes, 24 sets)

Dropset
1. Cable Crossovers
50 x 8
40 x 8
30 x 8
20 x 8
10 x 8

Superset
2. Incline DB Flyes / Dips
50's x 8 / 8
50's x 8 / 8
50's x 8 / 8

3. DB Military Lateral Raises
10's x 5
10's x 5
10's x 5

Superset
4. Seated DB Lateral Raises / Upright Rows
20's x 12 / 85 x 10
20's x 12 / 85 x 10

Triset
5. Hanging Leg Raises / Weighted Crunches / Decline Plate Twists
10 / 20 x 12 / 25 x 12
10 / 20 x 12 / 25 x 12

6. Cardio
5 minutes on the elliptical machine.


Diet-
Clean, usual.

Sleep-
7 hours.

[M.J.H.]

Monday; 11-12-2007


Light Back/Triceps
(40 minutes, 23 sets)

Superset
1. Pull-Ups / Crossbench DB Pullovers
8 / 90 x 8
8 / 90 x 8

Superset
2. Hammer Strength Rows / CG Cable Rows (to neck)
190 x 12 / 100 x 10
190 x 12 / 100 x 10

Dropset
3. BTN Cable Pulldowns
100 x 12
85 x 12
70 x 12

Triset
4. One-Arm DB French Presses / One-Arm DB Kickbacks / One-Arm Cable Pressdowns
35 x 8/8 / 15 x 10/10 / 20 x 12
35 x 8/8 / 15 x 10/10 / 20 x 12

Triset
5. Hanging Leg Raises / Weighted Crunches / Side Bends
10 / 25 x 12 / 35's x 12/12
10 / 25 x 12 / 35's x 12/12

6. Cardio
5 minutes on the elliptical machine.


Diet-
Clean, usual.

Sleep-
7 hours.

[M.J.H.]

Tuesday; 11-12-2007


Light Legs/Biceps
(45 minutes, 26 sets)

Triset
1. Hyperextensions / Leg Extensions / Seated Leg Curls
80 x 10 / Stack x 10 / 205 x 8
80 x 10 / Stack x 10 / 205 x 8
80 x 10 / Stack x 10 / 205 x 8

Superset
2. Hip Adduction / Hip Abduction
175 x 15 / 175 x 15
175 x 15 / 175 x 15

Superset
3. Incline DB Hammer Curls / Cable Curls
45's x 8 / 50 x 8
45's x 8 / 50 x 8

Dropset
4. Machine Curls
80 x 8
65 x 8
50 x 8

Triset
5. Hanging Knee Raises / Weighted Crunches / Hovers
10 / 20 x 12 / 0:45
10 / 20 x 12 / 0:45

6. Cardio
5 minutes on the elliptical machine.


Diet-
Clean.

Sleep-
7 hours.

[Foreigner]

Good thread. I've actually been contemplating this routine for a while now, ever since I saw all those lane norton videos. Right now I'm trying to cut, so my carb intake is arounb 150-180g per day, down from 300g or so while bulking.

Anyway, this routine looks good.

Mine will probably look like this:
Cardio a.m / heavy leg day
Cardio a.m / heavy upper body day
Rest
Cardio a.m / high reps abs/chest/forearms
Cardio a.m / high reps biceps/triceps
Cardio a.m / high reps back/abs

Cardio in the a.m for cutting, heavy days for strengh and higher reps with lower weight for that pump and definition. Currently doing large meals hour or so before workouts, followed by ON 2:1:1 recovery (really love it). For my heavy days I plan on doing xtend with CEL refuel.

[Endeavourer]

Originally Posted by M.J.H.

Video from today of doing BB curls.

Now there is something i cant do... i meant i couldnt lift my biceps curl using an olympic bar, it kills my forearm, i had to switch to a EZ bar and things and things were right then... when i do my biceps curls, i started with 90lbs ez bar for 2 sets and i dropped down in weight and finished with another 4 sets of 65lbs, with only 30 seconds break in between, it really works... anyway, just a quick thought.

By the way, whats Hip Adduction / Hip Abduction?


__________________
Dipsh!t's Journal:
> Ready Steady GO!

[PhreEkGarden]

Hey MJH, just saw that you still have a journal here. I thought you had disapeared. I probably just missed it since im not on here as much. How are you liking this routine youre on? You trying to get bigger?

Also, how is your deadlift strength? I was looking back through a bunch of workouts etc and dont really see you doing any. Just not a priority right now or what? Im hoping you didnt hurt yourself or anything like that.

Ive been doing a westside setup for a couple months now and my strength just keeps going up, im lovin it... Trying to reach a 500 conv. deadlift. Your max was somewhere around 700-750 or something wasnt it?

[KCMac]

MJ, how's this Norton's workout treating you so far, still going great for you? No plans for trying anything new? My body has definitely responded better switching over after westside, It seems to want to add more weight now. Did you get this workout from his homepage?

[M.J.H.]

Foreigner
That looks really really good dude, definitely impressed with what I see in that routine. I'm sure you'll cut up with no problems at all. Let me know how it works for you!

Dipsh!t
Hip adduction and hip abduction are basically the pansy exercises that I do for my sex muscles, lol. They're also known as the "inner & outer thigh machine" that girls typically do. But my girlfriend loves me doing them.

PhreEkGarden
Hey man, sorry I have just been extremely busy with everything else in my life. I'm still lifting regularly, no worries! Just not on here as much. I've been on this routine for a long time and I honestly can't see myself changing it, ever, lol. The results are amazing I'm more ripped than I've ever been, feel better than ever, etc.

KCMac
I actually just tweaked this routine slightly to more fit my personal goals. For example I'm not big on leg training because I can't stand the way overly developed legs look. Hence why I've cut out heavy leg training on my heavy pull days, etc.

[Endeavourer]

Now that's inspiring...

__________________
Dipsh!t's Journal:
> Ready Steady GO!