My New Workout Plan - (HOMO WORKOUT)

lordinfamous · 05-09-2008, 06:16 AM

Hey guys,

I am planning on starting a harder workout plan starting monday: i have been doing bill starr 5x5 and i kinda wanted to stick to the same pattern, but i threw in more exercises to get a more intense workout. I just whipped it up now. what do you guys think?

Monday - Chest / Legs

Bench Press
Decline Bench
Parallel Bar Dips
Chest press

Squats
Front Squats
Leg Press

Wendsday - Back/Delts

Incline Bench
Bent-over rows
Chins
Bent-legged Deadlifts
Lateral raises
Shrugs

Friday - Arms/Legs

Squats
Front Squats
Leg Press

Close-grip bench press (arms)
Close-grip Chin ups
Preacher Curls
Tricep Extensions

You think that 5sets x 5-8 reps would be good enough for all these exercises too?

Thanks!!!

o and for the homo part.. i hope this will satisfy you guys...

B===D - - - O:

jorgegarcia · 05-09-2008, 07:05 AM

Looks OK to me, you've got your bases covered and with the 5x5 you'll have intensity and then some.

WTF does "HOMO WORKOUT" mean? Is it geared for the "homo" needs? Are you stating that you are a "homosexual" in hopes of getting PM from others? What? I really don't get it. IMO It was totally unnecessary.

lordinfamous · 05-09-2008, 07:24 AM

Quote:

Originally Posted by jorgegarcia

Looks OK to me, you've got your bases covered and with the 5x5 you'll have intensity and then some.

WTF does "HOMO WORKOUT" mean? Is it geared for the "homo" needs? Are you stating that you are a "homosexual" in hopes of getting PM from others? What? I really don't get it. IMO It was totally unnecessary.

no, it was intended to get your attention

thisforumsuks · 05-09-2008, 08:03 AM

youre doing WAY too much, and what is up with your splits? they seem way off to me.

more is not always better, keep that in mind.

lordinfamous · 05-09-2008, 08:12 AM

Quote:

Originally Posted by thisforumsuks

youre doing WAY too much, and what is up with your splits? they seem way off to me.

more is not always better, keep that in mind.

Can you please Elaborate and tell me what you would change?

56chev · 05-09-2008, 08:29 AM

Quote:

Originally Posted by jorgegarcia

WTF does "HOMO WORKOUT" mean? Is it geared for the "homo" needs? Are you stating that you are a "homosexual" in hopes of getting PM from others? What? I really don't get it. IMO It was totally unnecessary.

:rotflmao:

I was thinkin the same thing.

Farley1324 · 05-09-2008, 08:45 AM

For one thing I wouldn't do some version of the bench press three days a week.

lordinfamous · 05-09-2008, 08:55 AM

Quote:

Originally Posted by Farley1324

For one thing I wouldn't do some version of the bench press three days a week.

well, bill starr 5x5 has flat bench monday and friday with incline on wendsday

thisforumsuks · 05-09-2008, 08:55 AM

Quote:

Originally Posted by lordinfamous

Can you please Elaborate and tell me what you would change?

This is a split I like for the 5x5

day 1-
squat 5x5
step up 3x12
l pullups super set with cable twists
calf raises 3x12

day 2-
oh press 5x5
pullups 3x8
single arm db press 3x12
lat pulldown 3x12
curls 3x8

day 3-
deads 5x5
walking oh lunges 3x12
farmers walk
turkish get ups

day 4-
bench 5x5
supine bb row 3x8
dips 3x12
inverted row 3x8
rear delt fly 3x12
gdbp OR single arm db chest press 3x12

Farley1324 · 05-09-2008, 08:58 AM

Quote:

Originally Posted by lordinfamous

well, bill starr 5x5 has flat bench monday and friday with incline on wendsday

Do you go heavy on all of those days?

lordinfamous · 05-09-2008, 09:03 AM

Quote:

Originally Posted by Farley1324

Do you go heavy on all of those days?

yes, 5 rep max

Quote:

Originally Posted by thisforumsuks

This is a split I like for the 5x5

day 1-
squat 5x5
step up 3x12
l pullups super set with cable twists
calf raises 3x12

day 2-
oh press 5x5
pullups 3x8
single arm db press 3x12
lat pulldown 3x12
curls 3x8

day 3-
deads 5x5
walking oh lunges 3x12
farmers walk
turkish get ups

day 4-
bench 5x5
supine bb row 3x8
dips 3x12
inverted row 3x8
rear delt fly 3x12
gdbp OR single arm db chest press 3x12

unfortunatly I have been working out for 6 months and i am not familiar with too many of those workouts.

thisforumsuks · 05-09-2008, 09:05 AM

which ones?

they are all the basic lifts that cover you from head to toe.

ever been told "keep it simple stupid"? this applies to training as well. no need to over complicate with all this periodization bull**** at this point in time.

Farley1324 · 05-09-2008, 09:06 AM

Quote:

Originally Posted by lordinfamous

yes, 5 rep max

Five rep max for five sets three days a week? Really.

I do need to research the 5x5 myself, not trying to be a smartass (at least not too much!) but I don't understand how you are doing a 5x5 with a 5RM three times a week. Doesn't make sense, does it?

Edit: I thought there was a choice on Wed. I would opt for overhead/military press rather than incline bench on the 5x5 and only do any bench twice per week.

TonySturch · 05-09-2008, 09:34 AM

Ill admit, curiosity got the best of me... I guess now Ive gotta spend some serious time re-examining my sexual preferences. LOL!

lordinfamous · 05-09-2008, 10:14 AM

Quote:

Originally Posted by TonySturch

Ill admit, curiosity got the best of me... I guess now Ive gotta spend some serious time re-examining my sexual preferences. LOL!

you want some, dont you? F*G! :P

Quote:

Originally Posted by Farley1324

Five rep max for five sets three days a week? Really.

I do need to research the 5x5 myself, not trying to be a smartass (at least not too much!) but I don't understand how you are doing a 5x5 with a 5RM three times a week. Doesn't make sense, does it?

Edit: I thought there was a choice on Wed. I would opt for overhead/military press rather than incline bench on the 5x5 and only do any bench twice per week.

Yezzir, and its a damn good workout too. Helped me add 65lbs to all lifts (at least)

lordinfamous · 05-09-2008, 11:16 AM

asked my friend and get told me to do 8 or more reps instead of 5 cuz 5=strength & 8+= size

and he told me to get my size-on

TonySturch · 05-09-2008, 11:17 AM

Quote:

Originally Posted by lordinfamous

asked my friend and get told me to do 8 or more reps instead of 5 cuz 5=strength & 8+= size

and he told me to get my size-on

Generally speaking 8 - 12 is better for hypertrophy. He's right. You bagged yourself a good man...

thisforumsuks · 05-09-2008, 11:21 AM

Quote:

Originally Posted by lordinfamous

asked my friend and get told me to do 8 or more reps instead of 5 cuz 5=strength & 8+= size

and he told me to get my size-on

its all diet dependent anyway, why not lift heavy and eat big?

Alexfelice · 05-09-2008, 11:32 AM

weight is determined my caloric intake, and mutually exclusive from how you train.

if you lift heavy and eat small - you'll stay small and weak

if you lift small but eat huge - you'll stay weak, and probably get fat

you need both