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  1. #1
    Registered User sbritt23's Avatar
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    3 day consecitive workout

    Alright I'm in need of creating a workout for 3 days on 3 off. So I need to lift-lift-lift. Off-off-off. On them off days I usually work 12*16 hours then I have ju jitsu, my Thai, wrestling after work. And each one of them we do 30 min of HIIT training so that's where my cardio would come from. So what do you suggest. I was looking for a push pull leg workout. But can't come up with any cause I don't know the proper lifts to put with each. I was doing all pros beg but a full body 3 days straight is killing me.
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  2. #2
    Registered Abuser JBisGod's Avatar
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  3. #3
    Registered User Labado21's Avatar
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    This will get you strong and dense as hell

    http://www.t-nation.com/free_online_...shpull_workout
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  4. #4
    Registered User sbritt23's Avatar
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    Thanks I will have to check them links out
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  5. #5
    Hotty Toddy! JohnnyB21's Avatar
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    Day 1: Chest and back. All 4 planes (Flat, incline, fly and decline) and their matching back exercises (straight row, some kind of lat pulldown, reverse fly, and low row). Super set a chest exercise and a back exercise.

    Day 2: legs.

    Day 3: Shoulders, then arms.
    "Don't compare yourself to others, but to what you have been." - dvsness.

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  6. #6
    Registered User johndouglas78's Avatar
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    Originally Posted by Labado21 View Post
    This will get you strong and dense as hell
    Thanks for sharing
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  7. #7
    Registered User Dano85's Avatar
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    Originally Posted by JohnnyB21 View Post
    Day 1: Chest and back. All 4 planes (Flat, incline, fly and decline) and their matching back exercises (straight row, some kind of lat pulldown, reverse fly, and low row). Super set a chest exercise and a back exercise.

    Day 2: legs.

    Day 3: Shoulders, then arms.
    not a good program design
    Train for Strength, Eat For Size, Rest for Recovery, Repeat for Results
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  8. #8
    Registered User sbritt23's Avatar
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    Yeah I like the first link that was posted. Now can some of you'll recommend lifts that def. Need to be incorporated in each one. Also I know its better then not lifting at all buy will I see gains and performance by doing 3 on 3 off I'm mainly going to do this for a cut so medium weight and higher reps
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  9. #9
    Hotty Toddy! JohnnyB21's Avatar
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    Originally Posted by Dano85 View Post
    not a good program design
    Please explain why. Just saying you don't think it's good doesn't help anybody.
    "Don't compare yourself to others, but to what you have been." - dvsness.

    "...take whatever you want it's your body. Just don't come crying back because you've grown a set of tits and need to take viagra to get a hard on." ------- odw777

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  10. #10
    Registered User Labado21's Avatar
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    Originally Posted by JohnnyB21 View Post
    Day 1: Chest and back. All 4 planes (Flat, incline, fly and decline) and their matching back exercises (straight row, some kind of lat pulldown, reverse fly, and low row). Super set a chest exercise and a back exercise.

    Day 2: legs.

    Day 3: Shoulders, then arms.
    would split the day 1 into an AM and PM day.

    So chest in the morning, back and night or vice versa
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  11. #11
    Registered User Dano85's Avatar
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    Originally Posted by JohnnyB21 View Post
    Please explain why. Just saying you don't think it's good doesn't help anybody.
    cause you devote 1 day to work your 2 largest upper body muscles, then have a third day to work arms and shoulder which were already worked on chest and back day, then you only have 1 leg day...

    for 3 times a week i would recommend a full body workout or an ABA BAB program
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  12. #12
    Registered User Dano85's Avatar
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    Originally Posted by sbritt23 View Post
    Yeah I like the first link that was posted. Now can some of you'll recommend lifts that def. Need to be incorporated in each one. Also I know its better then not lifting at all buy will I see gains and performance by doing 3 on 3 off I'm mainly going to do this for a cut so medium weight and higher reps
    youre diet will determine whether or not you lose weight more then your rep scheme will...
    Train for Strength, Eat For Size, Rest for Recovery, Repeat for Results
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  13. #13
    Registered User sbritt23's Avatar
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    Originally Posted by Dano85 View Post
    youre diet will determine whether or not you lose weight more then your rep scheme will...
    Yes i totally understand that and i am eating clean i have to eat clean while on this cut till april. Im currently 209 and i have to cut to at least 193 before weigh ins (MMA FIGHTER) so that will leave me loosing some water weight to 185 which isnt hard for me to cut a week out before a fight. just wanting a idea of a good routine to get into i was doing all pros 3 days straight but a full body routine 3 days straight like that is taking a toll on my body and also my MMA training.
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  14. #14
    Registered User Dano85's Avatar
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    Originally Posted by sbritt23 View Post
    Yes i totally understand that and i am eating clean i have to eat clean while on this cut till april. Im currently 209 and i have to cut to at least 193 before weigh ins (MMA FIGHTER) so that will leave me loosing some water weight to 185 which isnt hard for me to cut a week out before a fight. just wanting a idea of a good routine to get into i was doing all pros 3 days straight but a full body routine 3 days straight like that is taking a toll on my body and also my MMA training.
    if your a fighter you should be working out to get stronger and faster not look better in your figthing trunks.....

    workout to gain strength
    eat to gain/lose/maintain/recomp your body
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  15. #15
    Registered User sbritt23's Avatar
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    Originally Posted by Dano85 View Post
    if your a fighter you should be working out to get stronger and faster not look better in your figthing trunks.....

    workout to gain strength
    eat to gain/lose/maintain/recomp your body
    I am working out to get stronger and faster i could care less about what i look like really. a 6 pack big arms chest and traps are the least of my worries ( not to sound rude). Im doing this cause ive been cutting from 227 to 185 and i dont wanna be WEAK for this fight i usually fight at 205 and im fine. My trainers are totally for me lifting but not heavy im doing low sets with high reps prob. going to do a 2-9 2-10 type deal. I took the fight dec 31 and ive went from 227 and i weighed in today at 211 so a total of 16 lbs so far. So i believe my diet is in check yes there is other things i can do to it to get it better and im working on it. But i just dont wanna loose no strength
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  16. #16
    Registered User Dano85's Avatar
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    Originally Posted by sbritt23 View Post
    I am working out to get stronger and faster i could care less about what i look like really. a 6 pack big arms chest and traps are the least of my worries ( not to sound rude). Im doing this cause ive been cutting from 227 to 185 and i dont wanna be WEAK for this fight i usually fight at 205 and im fine. My trainers are totally for me lifting but not heavy im doing low sets with high reps prob. going to do a 2-9 2-10 type deal. I took the fight dec 31 and ive went from 227 and i weighed in today at 211 so a total of 16 lbs so far. So i believe my diet is in check yes there is other things i can do to it to get it better and im working on it. But i just dont wanna loose no strength
    sorry man responding in so many threads thought you wanted to do a bro split lol, thats why i made the look good in your trunks comments my bad...

    do your trainers not have a lifting program for you? why are they against you lifting heavy?
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  17. #17
    Registered User TheBeastTyler's Avatar
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    Originally Posted by Dano85 View Post
    sorry man responding in so many threads thought you wanted to do a bro split lol, thats why i made the look good in your trunks comments my bad...

    do your trainers not have a lifting program for you? why are they against you lifting heavy?
    They probably just want him to focus more on endurance and speed.
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  18. #18
    Registered User sbritt23's Avatar
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    Originally Posted by TheBeastTyler View Post
    They probably just want him to focus more on endurance and speed.
    That's exactly right Tyler. Plus they put a cap on us lifting heavy 8 weeks out so we don't risk injury
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  19. #19
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    If I was doing 3 consecutive days a week, I'd do this:

    A: Deadlift, front squat, bench press, abs
    B: Military press, pendlay row, chinups, curls
    C: back squat, stiff leg deadlift, incline bench press, abs

    or maybe:

    A: back squat, stiff leg deadlift,bench press, abs
    B: Military press, pendlay row, chinups, curls
    C: Deadlift, front squat, incline bench press, abs

    .. because sometime deadlift knocks you sideways for a couple of days
    Last edited by SuffolkPunch; 02-10-2013 at 10:02 AM.
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  20. #20
    Registered User DetMatthews's Avatar
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    Originally Posted by sbritt23 View Post
    That's exactly right Tyler. Plus they put a cap on us lifting heavy 8 weeks out so we don't risk injury
    I get the injury part but if you use proper form you'll probably be fine. But definitely don't go against your coaches. That said, lifting heavy is going to benefit you the most. You train for endurance on the mat, you don't need to focus any more on that. I'm sure you do plenty of bodyweight stuff as well.

    Lifting heavy is going to have better carryover to your athletics in the same way increasing your bench helps with pushups. Increasing your absolute strength will make everything on the mat or in the ring easier and the best way to do that is with low reps, higher weight workouts.

    Your situation is a crappy one to be in but I'd go with SuffolkPunch's routine. Short, sweet, heavy.
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  21. #21
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    Originally Posted by DetMatthews View Post
    That said, lifting heavy is going to benefit you the most. You train for endurance on the mat, you don't need to focus any more on that.
    I agree. I'm into martial arts, and I've just been doing endurance and speed and toning for the past like two years, which is why I was at only like 137-138 pounds (which reminds me, I have to update my stats). I decided that it'd be best if I bulk up a bit so I can use my speed and endurance more effectively.
    Feb 1, 2013 (started getting serious)/Current

    Bench 205x3 (went back up about two inches before touching chest)/255x5
    Squat 230x5 (half squat)/295x3 (real squat, paused)
    Deadlift 185x5/475

    Cutting [ X ]
    Bulking [ ]
    Workout log:
    http://forum.bodybuilding.com/showthread.php?t=159776261&p=1197756951#post1197756951
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