thats interesting chaps, thanks a lot. jedema, youre certainly spot on with having to lose what ive just put on first, thats a given. thatll be fat, and needs to go. once i get down to 161 again tho, like you say, itll have to be a choice between staying that weight or going to 158 as kelei recommended. im heartened to read that you see decent strength increases on recomp, i did wonder whether id just be 'treading water' really doing that. so.....thats tempting to do, but then again as you say, itll be quicker carrying on the cut, then slooow bulk. still not decided what to do, but hey, first things first, lets get back to 161 and then have a decision to make eh? :-D
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Thread: Intermediate/Advanced Routine
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04-20-2013, 05:41 PM #5551
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 1,818
- Rep Power: 3227
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04-20-2013, 06:24 PM #5552
I'm recomping and my strength progress is fine.
Ran a 3 day overreach for bench before my deload (it was really just a spur of the moment thing) and got 5lbs stronger lol
Monday I start again and I'll be doing a bench overreach for 3 weeks until I deload again.
Really hoping to put on 20lbs on my bench.“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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04-20-2013, 07:05 PM #5553
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04-20-2013, 07:22 PM #5554
just flat, I do incline with DB's so.. Yeah it's going to be pretty annoying. I suspect flat BB has a better carryover to incline DB as opposed to the other way around.
but I'm only doing it at 30 reps per day since I'm running this program with increased variety I've dropped my total reps down to 30 as I'm using more exercises than before to target my bodyparts.“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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04-20-2013, 07:28 PM #5555
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04-20-2013, 07:49 PM #5556
Flat BB bench
Incline DB bench
DB flyes
Cable flyes (set at a 15 degree angle to emphasize clavicular head)
Rope Pressdowns
DB Side Lateral Raises
OH Tricep extensions with DB's or tricep kickbacks, depends on how my elbow tendon feels
wide grip upright rows
barbell shrugs
Dips
In that order“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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04-20-2013, 08:08 PM #5557
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04-20-2013, 08:14 PM #5558
Been at it for a month and a half now. I'm liking it more.
The volume is comparable to running the original set up at 40 reps more or less so it's treating my joints a bit better. Some bodyparts have gotten an increase in volume (quads, and biceps most notably) and others have dropped a bit (chest)
but the increased variety has been training more motor units per muscle group so I've noticed slightly faster results.
I think at some point I'll go back to the original set up or tweak it to fit my needs with the same principles found throughout this program but for now this is treating me good.“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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04-20-2013, 08:33 PM #5559
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04-21-2013, 12:28 AM #5560
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
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04-21-2013, 01:21 AM #5561
Why 30? I'll be in and out of the gym in a really short time performing 5 exercises with 30 reps each. Also decided on retaining both front squat and RDL. Just have to practice the mechanics of it first and left lighter than my back squat and DL. Also, is it okay to add shrugs on D2 to further focus on the trapz? My cut starts tomorrow, gonna do cardio for an hr when I wake up then workout in the afternoon then 5-10 lap hill climb after. Maybe some basketball during the evenings. It looks really heavy (even for me) so I'll see if I can maintain this routine. If not, I'll probably remove the hill climb and just do cardio-weights-sports daily.
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04-21-2013, 02:36 AM #5562
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 1,818
- Rep Power: 3227
just throwing this out there, been googling ham exercises, and as stated, kelei recommends hypers or reverse hypers if you need to replace RDL. i also found some vids for glute ham raise. out of interest, do any of you do any of these instead of RDL? and if so which would be the best 'swap'? always interested in trying new exercises that i may be able to perform better, and id like to try them, but havent the equipment so ive been looking to see which can be done 'ghetto' at home without the proper equipment. drawn a blank so far :-)
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04-21-2013, 03:10 AM #5563
- Join Date: Dec 2011
- Location: London, London, United Kingdom (Great Britain)
- Posts: 1,035
- Rep Power: 511
Doing this routine with an hour of cardio everyday and hill climbs will drain your glycogen really fast. If you do plan on doing this, I suggest keeping it to 30 reps and eating more complex carbohydrates (you're on a cut so get as many carbs as you can). You can do the 3day/week set up too make it easier on your body, too. You can also deload earlier.
At the end of the day, though, you know your own body. Just make sure you listen to it when it tells you it's been too much. Good luck with your cut
Edit: Yes, you can add shrugs
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04-21-2013, 07:08 AM #5564
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04-21-2013, 08:23 AM #5565
There has been a couple variations but mainly just different exercise options for the accessories. Basically run it as is on page 1 for 3 weeks, do a 1 week deload & repeat. If any exercise is causing joint pain consistently, then try a diferent exercise that doesn't bother u. Just start reading the thread...tons of valuable info in here!
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04-21-2013, 08:34 AM #5566
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04-21-2013, 12:19 PM #5567
Been on page 1 routine for 9 Months now... (2 months into my cut)
reps have gone down to 35 to allow for recovery... Strength has stayed roughly the same and down 11lbs.
Wondering when i next bulk i think ill add one or two accessories (extra back exc + shrugs) but apart from that still loving it!
Wont add the accessories on my cut because, well why would you.
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04-21-2013, 04:09 PM #5568
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04-21-2013, 05:02 PM #5569
- Join Date: May 2012
- Location: Philadelphia, Pennsylvania, United States
- Age: 31
- Posts: 120
- Rep Power: 187
Ok, so I just finished up the first day of the workout. I did it exactly as it was written on page one and I have a few questions/concerns.
1. My upperback is my most developed muscle and I feel like if I do this routine as written, it will get set back. At the very least I'd like to add shrugs into this but I am not sure what day to add them onto.
2. I noticed today that my to pecs are a bit unbalanced and so are my triceps. Could I switch out the Bench press for Alternating DB presses until my chest evens out? (i think the single Over head tris will balance my triceps out eventually)
3. I'm not all that good with front squats but I'm more than capable with normal squats and back squats. So I was thinking would it be okay to switch out the front squats for normal squats? I'm aware that this adds more stress on my hamstrings so I would also cut my RDL and Leg Curls down from 50 reps to 40 reps to compensate. Or I could just switch out the front squats with back squats (barbell hack squats).
4. I'd like to add a small forearm workout onto the end of one of these. Do you think it's necessary (my forearms are lacking) or will this routine take care of my forearms?
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04-21-2013, 06:13 PM #5570
Shrugs go on D1
2. I noticed today that my to pecs are a bit unbalanced and so are my triceps. Could I switch out the Bench press for Alternating DB presses until my chest evens out? (i think the single Over head tris will balance my triceps out eventually)
3. I'm not all that good with front squats but I'm more than capable with normal squats and back squats. So I was thinking would it be okay to switch out the front squats for normal squats? I'm aware that this adds more stress on my hamstrings so I would also cut my RDL and Leg Curls down from 50 reps to 40 reps to compensate. Or I could just switch out the front squats with back squats (barbell hack squats).
4. I'd like to add a small forearm workout onto the end of one of these. Do you think it's necessary (my forearms are lacking) or will this routine take care of my forearms?I drag my happy rear out of bed at 3am and am at the gym between 3:30 and 4am before I go to work. I have no excuses and I expect none!
11/18/2013 - 360 degree Labrum repair
1/10/2014 - Finally released to PT
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04-21-2013, 06:38 PM #5571
- Join Date: May 2012
- Location: Philadelphia, Pennsylvania, United States
- Age: 31
- Posts: 120
- Rep Power: 187
Thank you. I don't mind doing front squats but I feel like it's going to take me a long time to get used to them and master them. I'm already putting enough stress on my body with this new routine, I'd like to not have to master another exercise on top of that. Maybe after the first deload I'll add them in, once my body has become accustomed to the new routine.
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04-21-2013, 06:59 PM #5572
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04-21-2013, 07:12 PM #5573
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04-22-2013, 04:13 AM #5574
- Join Date: Dec 2011
- Location: London, London, United Kingdom (Great Britain)
- Posts: 1,035
- Rep Power: 511
1. If your upper back is the most developed, you shouldn't be adding exercises to keep it "most developed". If you leave everything the way it is other bodyparts will have a chance to catch up. But then again, it's up to you, and if you feel like you need shrugs then add them on D1.
2. Keep the routine as it is. Uneven muscles will balance out eventually. If your chest is lagging, you can add in flyes no big deal.
3. Substitute hack squats but spend an extra 20 minutes in the gym every D3 practicing your front squat form. Once you have it mastered you can do front squats.
4. Forearms get worked plenty through deadlifts and all the pullups/chinups in this routine. If you still feel like you need to isolate them then forearm work goes at the end of D2.
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04-22-2013, 06:01 AM #5575
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 619
well i took 2 full days off. the first day i was in bed nearly all day. maybe 6 hrs total out of bed.... didn't even think about weights
the next day i was definitely feeling better. but no were close to were i needed to be. i was doing good with appetite but head felt like it would pop. i did some stretching and mobility work just so i wouldn't feel lazy.
yesterday i tried a full day. chins an pulls to 50 the rest fell at 35. my problem was as my PUMP got more intense so did my sinus and head ache pressure... i'm going in on legs again today. if i have to i will keep it easy like yesterday...-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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04-22-2013, 06:21 AM #5576
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04-22-2013, 09:42 AM #5577
- Join Date: Jun 2007
- Location: Toronto, ON, Canada
- Age: 41
- Posts: 1,134
- Rep Power: 369
Quick question: if you're doing D1 and D2 in one day, what's the order of the exercises? Do you complete D1 then move on to D2? Or do I mix them up--say, like this: Bench, Incline Bench, Chin ups, Pull ups, Seated Rows, Rope pressdown, overhead DB extension, DB side laterals, rear delt fly (I like to do these seated), and preacher curls?
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04-22-2013, 10:04 AM #5578
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04-22-2013, 10:52 AM #5579
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04-22-2013, 11:15 AM #5580
Kelei had suggested something more of a wide grip to target the back better.
I personally do them the way Arnold did in Pumping Iron with a similar handle.“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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