To help add to the routines sticky I have decided to add in my own workout log where you guys can critique and ask me questions regarding my routine and what I do if you would like.
This is the routine I used over the summer before soccer started in late August. It's a simple four day split with moderate volume. There's nothing too out of this world that I did . I will post up some the new routine I will be starting once soccer ends in mid November and I can get back in the weightroom.
Summer 2003 Routine
Monday-Chest, Shoulders
Incline Dumbbell Press 3x6-10
Flat Dumbbell Press 3x6-10
Cable Crossovers 3x8-12
Dumbbell Military Press 3x6-10
Dumbbell Side Laterals 2x8-12
Dumbbell Bent Over Raises 2x8-12
Tuesday-Back, Traps
Deadlifts 4x6-10
Lat Pulldowns (Wide Grip) 3x6-10
Bent Over EZ Bar Rows 3x6-10
Dumbbell Rows 3x6-10
Dumbbell Shrugs 3x8-12
Thursday-Legs
Squats 4x6-12
Leg Press 2x6-10
Leg Curls 3x6-10
Leg Extension 2x6-10
Standing Calf Raises 3x8-12
Friday-Arms
Dips 3x6-10
Skullcrushers 3x6-10
Rope Pushdowns 2x8-12
EZ Bar Curls 3x6-10
Preacher Curls 3x6-10
Alternating Hammer Curls 3x16-24(8-12 each arm)
Notes:
-I do one warmup set on the first exercise for each bodypart with extremely light weight for 15-20 reps with an exhaggerated range of motion followed by some dynamic stretching
-I do static stretching post workouts
-My workouts generally lasted 45 minutes to an hour depending on the day and how crowded the gym was
-I generally rest usually one minute between sets, this depends on the exercise though
-There is no set schedule for my cardio since I play soccer year round and when I have a couple days off from soccer here and there I'll do some HIIT cardio outside my house on my street or at the high school track.
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Thread: Bignbuff's Routines
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10-06-2003, 01:22 PM #1
Bignbuff's Routines
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10-06-2003, 01:23 PM #2
Late Fall/Winter 2003-2004 Split
OK so now that high school soccer has ended I will finall get back into the gym after three months of not lifting.
I'm going to be doing a full body routine twice per week for two weeks with lighter weights just to get back into the jist of lifting again and then I will start this split progressively getting heavier and heavier.
Monday-Legs, Shoulders
Squats 5x6-12
Leg Curls 3x6-10
Calf Raises 3x8-15
Seated DB Military Press 4x4-8
DB Side Laterals 2x8-12
DB Bent Over Raises 2x8-12
Wednesday-Chest, Biceps, Traps
Flat DB Press 4x4-8
Incline DB Press 4x6-10
Cable Crossovers 3x8-12
EZ Bar Curls 4x4-8
Alternating Hammer Curls 2x8-16 (4-8 each arm)
DB Shrugs 3x8-12
Friday-Back,Triceps
Deadlifts 5x4-10
Lat Pulldowns 4x4-8
Bent Over EZ Bar Rows 3x6-10
Skullcrushers 4x4-8
Rope Pushdowns 2x8-12Last edited by Bignbuff; 12-09-2003 at 01:05 PM.
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10-06-2003, 01:25 PM #3
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10-06-2003, 01:26 PM #4
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10-10-2003, 08:11 PM #5
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10-10-2003, 10:42 PM #6
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10-11-2003, 10:31 AM #7
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10-11-2003, 10:32 AM #8Originally posted by Tamacracker
**** man nice ass routine, maybe after boot camp I'll copy your routine
-Dan
This worked out pretty well this summer actually for my first full summer of bodybuilding lifting compared to last year where I was training chest and biceps every time I went to the gym.
Bignbuff
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10-11-2003, 10:33 AM #9
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10-20-2003, 10:41 AM #10
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10-20-2003, 11:54 AM #11
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10-20-2003, 04:46 PM #12Originally posted by ke0ki
can i ask why you choose dumbbells over barbell on your chest exercises?
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10-21-2003, 05:01 AM #13
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11-22-2003, 09:18 AM #14
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12-09-2003, 01:06 PM #15
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02-17-2004, 12:52 PM #16
WORKOUT ROUTINE
YOUR WORKOUT PLAN LOOKS PRETTY GOOD BUT I HAVE A QUESTION FOR YOU. IS DOING EACH BODYPART 2X WEEK OVERTRAINING? I LIFT CHEST, TRI' & SHOULDERS ON MONDAY(HEAVY). THEN ON WEDNESDAY I DO LEGS, BACK & BI'S(HEAVY) AND ON FRIDAY I DO THE SAME WORKOUT AS MONDAY EXCEPT I GO LIGHT AND THE SAME WITH SATURDAY'S WORKOUT. I DO THE SAME AS WEDNESDAY BUT GO LIGHT. I ALSO DO ABS 3XWK.
PLEASE LET ME KNOW WHAT YOU THINK!!
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02-17-2004, 02:16 PM #17
Re: WORKOUT ROUTINE
Originally posted by TAKNUT
YOUR WORKOUT PLAN LOOKS PRETTY GOOD BUT I HAVE A QUESTION FOR YOU. IS DOING EACH BODYPART 2X WEEK OVERTRAINING? I LIFT CHEST, TRI' & SHOULDERS ON MONDAY(HEAVY). THEN ON WEDNESDAY I DO LEGS, BACK & BI'S(HEAVY) AND ON FRIDAY I DO THE SAME WORKOUT AS MONDAY EXCEPT I GO LIGHT AND THE SAME WITH SATURDAY'S WORKOUT. I DO THE SAME AS WEDNESDAY BUT GO LIGHT. I ALSO DO ABS 3XWK.
PLEASE LET ME KNOW WHAT YOU THINK!!
I would train abs only twice per week also.
Hope this helps.
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02-17-2004, 02:30 PM #18
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02-17-2004, 03:09 PM #19
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02-28-2004, 11:19 PM #20
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03-02-2004, 12:03 PM #21
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03-02-2004, 02:35 PM #22
No wonder this workout looked so familiar! It came straight out of the article section.
"When other people drink my drink, that means I'm not drinking my drink, and that's f-cking bull****."-NugzTheNinja
300x1, 225x10 bench
Powerlifting Goals
315 bench
300x10 squat
375x10 deadlift
405 squat
500 deadlift
[url]http://forum.bodybuilding.com/showthread.php?t=349412&page=3[/url]
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01-03-2005, 03:03 PM #23
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01-03-2005, 03:26 PM #24
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08-08-2005, 12:23 PM #25
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08-08-2005, 01:09 PM #26Originally Posted by diablo4
They're also called lying triceps extensions.
Here's a video of how to do them. Unlike the form in the video though, you should keep your elbows locked.
http://exrx.net/WeightExercises/Tric...ingTriExt.html
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08-08-2005, 01:13 PM #27
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07-04-2007, 10:22 PM #28
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07-04-2007, 11:04 PM #29
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06-22-2009, 07:11 AM #30
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