Jag's Three Day Split

**jaguarr** · 04-14-2005, 09:23 PM

Hi Folks,
Been putting some thought into a new routine. Essentially, I've been doing a three day split of a full body workout every other day, three times a week with a two day break inbetween. I believe I'm overtraining (read, a variation of EVERYTHING below except not as many different exercises per muscle, every other day). I'm looking for a good balance of strength and muscle growth. Based on stuff I've been reading elsewhere on the site, this is what I've come up with. I'd love to hear some feedback:

Monday Legs/Shoulders

Barbell Squats (3 sets) - http://exrx.net/Wei...ps/BBSquat.html
OR
Dumbell Squats (3 sets) - http://exrx.net/WeightExercises/Quadriceps/DBSquat.html
Leg curl (3 sets) - http://exrx.net/WeightExercises/Ham...ingLegCurl.html
Stiff leg deadlift (2 sets) - http://exrx.net/WeightExercises/Ham...egDeadlift.html
Calf raises (3 sets) - http://exrx.net/WeightExercises/Gas...gCalfRaise.html
Military press (3 sets) - http://exrx.net/WeightExercises/Del...itaryPress.html
Rear laterals (2 sets) - http://exrx.net/WeightExercises/Del...teralRaise.html
Weighted V-Ups (3 sets) - http://exrx.net/WeightExercises/Rect...nis/WtVUp.html
Weighted Crunches (3 sets) - http://exrx.net/WeightExercises/Rect.../WtCrunch.html

Wednesday Back/Biceps

Deadlift (3 sets) - http://exrx.net/WeightExercises/Ere...BBDeadlift.html
Pullups (3 sets) - http://exrx.net/WeightExercises/Lat...i/WtPullup.html
Barbell row (3 sets) - http://exrx.net/WeightExercises/Bac...entOverRow.html
Dumbell row (2 sets) - http://exrx.net/WeightExercises/Bac...entOverRow.html
Shrugs (3 sets) - http://exrx.net/WeightExercises/Tra...er/DBShrug.html
Barbell curl (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
Dumbell incline curl (3 sets) - http://exrx.net/WeightExercises/Bic...nclineCurl.html
Hammer curl (2 sets) - http://exrx.net/WeightExercises/Bra...HammerCurl.html
Weighted V-Ups (3 sets) - http://exrx.net/WeightExercises/Rect...nis/WtVUp.html
Weighted Crunches (3 sets) - http://exrx.net/WeightExercises/Rect.../WtCrunch.html

Friday Chest/Triceps

Bench press (3 sets) - http://exrx.net/WeightExercises/Pec...BenchPress.html
Incline dumbell press (3 sets) - http://exrx.net/WeightExercises/Pec...BenchPress.html
Weighted Dips (3 sets) - http://exrx.net/WeightExercises/Pec...WtChestDip.html
Dumbell Fly's (3 sets) - http://exrx.net/WeightExercises/Pec...rnal/DBFly.html
Lying tricep extension/skullcrusher (3 sets) - http://exrx.net/WeightExercises/Tri...yingTriExt.html
Close grip bench press (3 sets) - http://exrx.net/WeightExercises/Tri...BenchPress.html
Weighted V-Ups (3 sets) - http://exrx.net/WeightExercises/Rect...nis/WtVUp.html
Weighted Crunches (3 sets) - http://exrx.net/WeightExercises/Rect.../WtCrunch.html

I plan to mix up the reps between lower weight and high reps and heavier weight and fewer reps, depending on the week and how my body feels. Mostly I'll stick to heavier weight with lower reps, though. Also plan to do some cardio on off days like walking, biking, and hitting my heavy bag. I'm balancing this with a fairly clean diet, whey isolate, fish oil, glucosamine/msm, L-Glutamine, a B-Complex and a multi-vitamin. I'll also be taking two days off between each 3-day split completion.

So, whattya think? Good plan? Bad plan? Needs some tweaks, or no?

Thanks,
jag

**GameDayDog** · 04-15-2005, 01:53 AM

Welcome to my sick lil world...

I'm not callin' you a beginner.. but what u are doing is a common beginner mistake... and that's too many exercyses... I'm not arguing with your exercyse choices... and didn't pay close enuff attention to the order... I'll help you juggle them up later... but we often start off doing all the exercyses on every machine in the gym... then we learn to get in & out the gym in an hour, so we break the days down into a split routine... then we start with 5 solid (compound) exercyses per day and eventually we'll start adding new exercyses and before you know it... u're doing 9 - 10 exercyses and spending close to 2 hours in the gym again....

I'm not knocking you, if you read my thread, u'll see I speak from experience... I went from 2 sets to 3 sets per exercyse, then I added upryght rows to my shoulder day and next thyng I know, I'm in the gym for an hour and 45 minutes... when I was in & out the gym in an hour...

My best suggestion... Fyrst, get ryd of duplicate exercyses such as - barbell rows & dumbbell rows.... I'd go with dumbbells until you have to go to the barbells or the machines... My gym only has 80 pound dumbbells, I can row them with ease, so I use the machines now... And then, if your heart is set on doing all, and I mean ALL of these exercyses... then I suggest you split them up the way I just did in my thread...

I compiled a lyst of all the exercyses I love for each bodypart... then I split them into a day A & day B routine... Especially when u're talking about doing squats & deadlyfts on the same day... As far as many is concerned, that's a big no-no... You don't have to do leg curls & deadlyfts... The deadlyfts will hit your hammies more effectively... You have 8 sets of bicep curls... in addition to doing pullups and rows...

That's a lot man.. in my humble opinion... I didn't believe it, but less is more & heavier is better... in fact, I may take 2 rest days instead of 1... with my new routine... but, I was gonna say... your routine is M, W, F.... so take one week and try the routine you've laid out for yourself... and come back to tell us the how long it took you to complete your routine (1 hour, 2 hours) ... and how you felt... because it is your routine and what works best for you may not work best for me and vice versa...

It takes me a week or two to get my new routines structured the way I lyke 'em... but with experience I know, for example, shrugs can't come after close gryp pulldowns because I have no grip strength after my pulldowns... so once you get into your routine and figure out the order of exercyses and break it down so that u're in the gym about an hour... u'll be set... for the next 3 or 4 months..

Dayum thys was long... I wonder if I should just keep typing to be typin... ??? Sometymes I lyke to see myself type... and other tymes I lyke to use a big word lyke verbose... just for no reason.. I'm weird lyke that... Naw, lemme stop playin'... I hope I helped..

Peace..~G

**jaguarr** · 04-15-2005, 07:07 AM

Hey, thanks for the feedback, GD. I kind of wondered if there was too much in there. I think I'll do a little tweaking and back some of the duplicity out of it. What's your experience with this kind of split in terms of strength gains? Remember I'm used to hitting everything hard every other day and I've seen significant strength gains lately, and some muscle mass improvement but not like I think I'm probably capable of. Do you atrophy at all with a split like this since you're doing, say, squats, only once a week? The only other split I've used way back when was when I had time to work out five days a week, and that was a push/pull alternation every other day with two days off. So, this type of split is new to me. The exercises I'm all very familiar with and know proper form for. I'm not worried about getting through this list every workout, either. But, I do have a tendency to overtrain, I think, thus wanting to try this sort of split for awhile.

Thanks again,
jag

**lucubration.** · 04-15-2005, 07:20 AM

That kind of split works. Don't come back to lift until you are ready though...don't force yourself to lift every other day if you are not ready for it.

Also move SLDL to back day.

Keep it short...under 45 minutes...which you can do since you say you're only doing some of the listed exerc.

**GameDayDog** · 04-15-2005, 08:09 AM

I dunno where Radical 1 & Hibby are... but I'm sure they're about to applaud at my next statement...

"Muscle grows outsyde of the gym, not in it."

See you guys.. I really do be listening..

Anywayz.. I would also switch Chest & Back day... I can't explain it.. but u'll appreciate it... Ok.. to make it short.. a lot of back exercyses get some power from the legs.. so u'll be giving yourself 4 days to recover from a heavy leg day.. and then 2 days to recover from a heavy back day...

Monday Legs

Leg Extensions (3 sets) (2 warm-up sets) - Pre exhausts the thighs...
Barbell Squats (3 sets) (1 warm-up set) - To get used to the movement...
Calf raises (3 sets) ... done... go home.

Usually that takes me about an hour... squats take a lot of my tyme & strength because I go heavy as possible and need 4 or 5 minutes between sets to get my strength & breath back.

Wednesday Chest/Triceps

Incline dumbbell flies (3 sets)
Incline dumbell press (3 sets)
Dumbbell Bench press (3 sets)
Weighted Dips (3 sets)
Weighted V-Ups (3 sets)

Friday Back/Biceps

Deadlift (3 sets) - (1 warm up set)
Shrugs (3 sets)
Pullups (3 sets)
Dumbell row (3 sets)
Dumbell incline HAMMER curl (3 sets)
Weighted Crunches (3 sets)

There ya go.. try that... and tell me how you lyke it... It's not the sheer volume of exercyses... You gotta remember that compound movements have more value than isolation exercyses... thus, going heavy with your Incline & Flat Dumbbell Bench presses will do more for your front delts, chest & triceps than wasting tyme doing tricep pushdowns...

Are you keeping a journal... I promise you, U'll learn the same lesson I did.. that when you go heavy, u only need 2 sets... get 2 sets of 8 and raise the weight.. Well, now I'm going for 3 sets because I'm frustrated at being stuck at 185 pounds... but what happens is... for example, U may bench 70 pounds for 8 reps, then for 6 reps.. but on that 3rd set you may get 3... and u'll say.. "Y did I even bother to do that last set?" ... Keep a journal, take it in the gym with you.. and wryte down the results of your exercyses... You can't cheat yourself with a journal... Get 3 sets of 8, then raise the weight... Don't feel funny for taking a journal in the gym... Nobody laughs at a business man when he takes notes with a Palm Pilot... U'll soon wonder how you worked out without it...

Eat, Eat, Eat ... Hit the gym hard... Try to rest two minutes between sets & exercyses...

http://www.bodybuilding.com/fun/topicoftheweek11.htm

and warm up properly before you workout...

http://www.bodybuilding.com/fun/berardi51.htm

Then sleep and grow...

**jaguarr** · 04-15-2005, 08:19 AM

Thanks for the feedback, guys. It's much appreciated. Here's the revised 3-day split, based on the feedback, thus far. It may still be a bit much, but I'm going to give it a try for a week and see how it goes:

Monday Legs/Shoulders

Barbell Squats (3 sets) - http://exrx.net/Wei...ps/BBSquat.html
OR
Dumbell Squats (3 sets) - http://exrx.net/WeightExercises/Quadriceps/DBSquat.html
Leg curl (3 sets) - http://exrx.net/WeightExercises/Ham...ingLegCurl.html
Calf raises (3 sets) - http://exrx.net/WeightExercises/Gas...gCalfRaise.html
Military press (3 sets) - http://exrx.net/WeightExercises/Del...itaryPress.html
Rear laterals (3 sets) - http://exrx.net/WeightExercises/Del...teralRaise.html
Weighted V-Ups (3 sets) - http://exrx.net/WeightExercises/Rec...inis/WtVUp.html
Weighted Crunches (3 sets) - http://exrx.net/WeightExercises/Rec...s/WtCrunch.html

Wednesday Chest/Triceps

Bench press (3 sets) - http://exrx.net/WeightExercises/Pec...BenchPress.html
Incline dumbell press (3 sets) - http://exrx.net/WeightExercises/Pec...BenchPress.html
Weighted Dips (3 sets) - http://exrx.net/WeightExercises/Pec...WtChestDip.html
Dumbell Fly's (3 sets) - http://exrx.net/WeightExercises/Pec...rnal/DBFly.html
Lying tricep extension/skullcrusher (3 sets) - http://exrx.net/WeightExercises/Tri...yingTriExt.html
Close grip bench press (3 sets) - http://exrx.net/WeightExercises/Tri...BenchPress.html
Weighted V-Ups (3 sets) - http://exrx.net/WeightExercises/Rec...inis/WtVUp.html
Weighted Crunches (3 sets) - http://exrx.net/WeightExercises/Rec...s/WtCrunch.html

Friday Back/Biceps

Deadlift (3 sets) - http://exrx.net/WeightExercises/Ere...BBDeadlift.html
Pullups (3 sets) - http://exrx.net/WeightExercises/Lat...i/WtPullup.html
Barbell row (3 sets) - http://exrx.net/WeightExercises/Bac...entOverRow.html
Stiff leg deadlift (3 sets) - http://exrx.net/WeightExercises/Ham...egDeadlift.html
Shrugs (3 sets) - http://exrx.net/WeightExercises/Tra...er/DBShrug.html
Dumbell incline curl (3 sets) - http://exrx.net/WeightExercises/Bic...nclineCurl.html
Hammer curl (3 sets) - http://exrx.net/WeightExercises/Bra...HammerCurl.html
Weighted V-Ups (3 sets) - http://exrx.net/WeightExercises/Rec...inis/WtVUp.html
Weighted Crunches (3 sets) - http://exrx.net/WeightExercises/Rec...s/WtCrunch.html

I do a good warmup with the jump rope, as well as a light stretching routine before lifting (light stretching to me is probably someone elses idea of an entire workout by itself, though), as well as afterwards. I'm not going to give up my flexibility as I gain muscles.

Thanks again,
jag

**jaguarr** · 04-16-2005, 02:05 PM

Well, it's Saturday, so naturally I did Monday's workout today.

I'm actually working out Saturdays, Mondays and Wednesdays at the moment, thus the change-up in days. Holy crap this was a great workout! It had a lot of intensity, but I don't feel completely wiped out like I was from the hour and a half long full body workouts I've been doing every other day. Here's how it went today:

Dumbell Squats - 80 lb dumbells in each hand. 3 sets of six reps.
Rear laterals - 35 lb dumbells in each hand. 3 sets of six reps.
Weighted V-Ups - 3 sets of ten with a 25 lb plate
Leg curl - 110 lbs @ 3 sets of six reps
Calf raises - 3 sets of ten with a 25 lb plate
Military press - 110 lbs @ 3 sets of six reps
Weighted Crunches - 3 sets of ten with a 25 lb plate

I made it through the workout today in about 45 minutes. Monday is chest and tri's! I'll give this approach a good 4-6 weeks and see how it goes.

jag

**jaguarr** · 04-16-2005, 03:44 PM

jag

**jaguarr** · 04-19-2005, 09:19 AM

Well, I'm liking this split, so far. Here's how it went, yesterday:

Bench - Warmup w/185 - 5 reps/Set 1 - 200x6 /Set 2 - 205x5/ Set 3 - 210x4

Incline DB Press - Set 1 - 50 (each DB)x6/ Set 2 - 50x6/ Set 3 - 50x6

Weighted Dips - Bodyweight + 25 lb weight - 3 sets of 8

Fly's - Set 1 - 55 (each DB)x6/ Set 2 - 55x6/ Set 3 - 55x6

Close Grip Bench - Set 1 - 110x6/ Set 2 - 115x6/ Set 3 - 120x6

Skullcrushers - 90 lbs (dumbell) @ 3 sets of 6 ( I need to go buy some more plates, because I could do more with these but can't fit anymore on the dumbell. Heh! )

Kickbacks - Set 1 - 50x6/ Set 2 - 50x6/ Set 3 - 50x6

Weighted Crunch - 25 lb. plate on chest - 3 sets of 10

Weighted V-Ups - 25 lb plate in hands - 3 sets of 10

It was a good workout. Managed to put another 10 lbs. on my working bench, too. Finished up in about 45 minutes. I'm a little bit sore today, but not too bad. My neck is feeling pretty good, though. Taking a break from the squat bar on Saturday and using dumbells for squats instead was a good idea. I have a sneaking suspicion that the overtraining I was doing in the recent past may have been contributing to my neck issues.

Tomorrow is Back and Bi's! Whoo!

jag

**young-blood** · 04-19-2005, 04:15 PM

Nice journal you've got goin here, jag.

I'd been looking for a solid workout routine, esp. for the legs and back, and I think your routine fits perfectly for me as well (although I do think the amount of back sets would do me in lol). I did the legs/shoulders workout today and man am I sore! I started lifting last week but I have a decent understanding on technique, etc. I'll keep reading up on your journal to see how the new split works out. I'm thinking about starting one on here also, but, eh.. perhaps sometime soon. Just maybe.

Good luck, man!

Oh, and I forgot to ask. I'm not too interested in doing military presses for shoulder days, so would incline db presses work just as well? Does it work the chest very directly? My chest day would be on a Wednesday. If the incline db presses work the chest, should I push chest day back a few? I'm just a lil confused. Thanks again.

Jeff

**jaguarr** · 04-19-2005, 04:53 PM

Heya young-blood,
Cool! Someone else to guineau pig themselves on my split! Heh! If it's any consolation, I've been nice and sore from this split myself, so far. I did chest and tri's yesterday and I thought I was doing pretty well recovering from it until about 1pm this afternoon and then the soreness hit me like a truck. LOL! I did some light stretching, though, and that seems to have helped. Glad you're liking what's turned into a journal for me, of sorts. I'm keeping my own journal in my weight room, but trying to put highlights here and there. I also need to do some measurements and pic's to compare back to in six weeks or so. I better do it fast, too, because I really am seeing improvements in this very, very short time.

As for military presses vs. db incline presses, you'll definitely get more of a shoulder workout with the military press. The db incline press is more of a chest workout, though it will give you some shoulder workout. Why are you not wanting to do the military presses, out of curiosity?

I'm doing this split with a day between each set of muscle groups/exercises. Some folks take a day or two or even more between working the groups depending on how they're feeling. It pays to listen to your body, sometimes. I wouldn't worry too much about the db incline throwing off your chest day too much, but if you feel to sore or like the muscles in your chest aren't healed from those by the time your chest day rolls around, you may want to push it back a day. Personally, I'd just go for the military presses and avoid that quandary altogether.

The fun continues tomorrow! My wife is looking forward to it, because when I work my back and bi's really hard, it's the one day she can beat the crap out of me and I can't do anything about it because my arms and the supporting back muscles are useless for a little bit. Heh!

Cheers!
jag

**young-blood** · 04-20-2005, 10:35 AM

Hey,

Yes, and until yesterday, I never knew lunges would kill my glutes like they did. :O Very odd feeling for a first time, but it feels great to work areas that haven't been touched before

Oh I know about the hit by a truck feeling... my chest workout last Saturday. I did a 5x5 on flat, 3 sets of incline, 2 flies, and 6 sets of forearm exercises. Well, needless to say, my forearms felt tighter than anything. My chest felt nothing. I mean nothing. I was a little worried, but the next day when I woke, my whole chest (especially inner, which I've always wanted to work but never knew how) was sore and hard as a rock. I was very excited! hehe.

I haven't done much with measurements lately either. I know I should but..I'm just too lazy?? lol. I usually measure biceps since they're easier than most, and I don't have anything too good to use. So, I get some clear tape and wrap it around, then pull out some measuring tape and I'm good to go.

pretty ghetto ... I should consider gettin something a lil more conventional.

Thanks for the advice on the shoulder exercises. I would like to go with the military press..its just I haven't done it in a long time so I'm a little nervous, to be honest. When I was a junior in high school I was in a weight lifting class, and I was trying to squat probably 250. I'm one of the guys in the gym who doesn't go off and find something else to do when your partner needs a spot.. but anyway. Yes, that's what happened. I was trying to squeeze out one last rep, and the bar slipped down to the top of my neck, and nobody was watching. Well, the gym coach makes a huge ordeal out of it by yelling (probably a good thing he did though) to the guys working with me and the whole class (guys and girls) watches as the bar teeters all over the place. I was in some serious pain... they finally came over and helped but after that squat I never felt quite the same about squats. I always did them unassisted but now I use the smith machine. I've only been working out two weeks, but eh.. The military press (to me) seems kind of like the same thing in a way, except you're lifting the bar above your head and all that. I'm probably way too worried about it!!

What makes the military press much more effective for shoulders, though? The db press seems like the same movements, basically..? DB's make me feel much more in control of the lift, and the isolation. But, if military works better, I might have to start doing that..

lol I'll be alright.

Hey, and about your wife...it's necessary to let them win ONCE in awhile... hehe

Later

Jeff

**Hibiscus09** · 04-20-2005, 10:47 AM

Workouts are looking great, jag!

I love lunges.

Have you ever tried sumo squats? I really like those also.

Here's a link:

http://www.bodybuilding.com/fun/mraz4sumo.jpg

I do those for 5 sets of 30 and can make my way up to a 90lb dumbbell. They really work your forearms and grip also.

**jaguarr** · 04-20-2005, 11:02 AM

Originally Posted by Hibiscus09

Workouts are looking great, jag!

I love lunges.

Have you ever tried sumo squats? I really like those also.

Here's a link:

http://www.bodybuilding.com/fun/mraz4sumo.jpg

I do those for 5 sets of 30 and can make my way up to a 90lb dumbbell. They really work your forearms and grip also.

I forgot all about sumo squats! Thanks for reminding me of them, Hibby. They can give a very good workout, yes. They also get you ready for camping season.

I plan to work lunges into the routine in a few weeks. Maybe alternate between them and the squats. I've been doing lunges for quite awhile though, avoiding those squats actually, and want to get back into the habit of doing those.

Thanks for the words of encourgement. This split is already starting to show results and I haven't even made it through the full split, yet. Today is Back/Bi's day. Whoo!

jag

**jaguarr** · 04-20-2005, 11:07 AM

Originally Posted by young-blood

What makes the military press much more effective for shoulders, though? The db press seems like the same movements, basically..? DB's make me feel much more in control of the lift, and the isolation. But, if military works better, I might have to start doing that..

lol I'll be alright.

The angle makes the difference on the military presses. Give it a try for a week and let me know what you think. Glad you're getting a good workout from this split, though. It's definitely working for me! As for the squats, try and mix 'em in with those lunges once in awhile. Do 'em with some manageable weight and get over your gunshyness of them as best you can. They're worth the effort. Keep up the hard work, man!

Cheers!
jag

**GameDayDog** · 04-20-2005, 12:22 PM

Hey Jag... I got two words for ya.. I was at the gym... when I thought about thys...

FRONT ... SQUATS ...

http://www.exrx.net/WeightExercises/...rontSquat.html

Surely, they'll take the pressure of ya neck... Since the bar doesn't touch your neck... I don't know if u can go heavy doing them.... so play it safe.. But hey... u check your ego at the door, ryght??

Peace..~G
Lyft Smart, Lyft Safe.

**jaguarr** · 04-20-2005, 12:40 PM

Originally Posted by GameDayDog

Hey Jag... I got two words for ya.. I was at the gym... when I thought about thys...

FRONT ... SQUATS ...

http://www.exrx.net/WeightExercises/...rontSquat.html

Surely, they'll take the pressure of ya neck... Since the bar doesn't touch your neck... I don't know if u can go heavy doing them.... so play it safe.. But hey... u check your ego at the door, ryght??

Peace..~G
Lyft Smart, Lyft Safe.

Yo, thanks, Dawg. I've tried those but can't go heavy enough for my liking on them.

That's a good thought, though.

jag

**jaguarr** · 04-20-2005, 05:53 PM

Well, it was Back & Bi's day. Here's how it went:

Deadlift - Set 1 - 135x8/ Set 2- 145 x 8/ Set 3 - 155x8

BB Rows - Set 1 - 115x8/ Set 2 - 115x6/ Set 3 - 120x6

Shrugs - 3x6 with 50 lb. DB's in each hand

Pullups - Set 1 - 8 Wide Grip/ Set 2 - 6 Close Grip/ Set 3 - 6 Wide Grip all with BW + 25 lbs

Incline Curl - 3x6 with 45 lb. DB's in each hand

Preacher Curls - Set 1 - 6/ Set 2 - 6/ Set 3 - 5 @ 100 lbs. on Curling BB

Weighted Crunch - 3x10 w/ 25 lb. plate on chest

Weighted V-Ups - 3x10 w/ 25 lb. plate in hands

I was pretty happy with this workout. I went relatively light on the deadlifts because I haven't done them in ages and I wanted to guage how my lower back would react in the days following as well as get a sense of where a good working weight is going to fall for me on those. I'm guessing it will be somewhere around 185-200 lbs. We'll see how my back acts the next couple of days and go from there. The weighted pullups were awesome today because my new Grizzly Dipping Belt was waiting for me when I got home from work! SO much easier than what I've been doing to add weight to those. I decided to go up to 25 lbs. of additional weight on those instead of 10, which seemed to be about right and put me in the 6-8 rep range where I need to be. Now for a couple days of recuperation and I'll be back into the split again! It's working. Today, one of my coworkers looked at me and said "Holy crap! You've been working out a buttload!"

The wife says she's noticing a difference already, too. Nice to see these kind of results so soon after changing up my routine. Shows that I was definitely overtraining and that I definitely needed a shakeup in my workout.

I'm currently weighing in at about 172 lbs. @ 5'7". The lil bit of belly I had is going away (It's the Weighted V-Ups! I'm tellin' ya!

) and the muscles are filling in where they ought to. Gotta love it!

Cheers!
jag

**GameDayDog** · 04-20-2005, 09:13 PM

Yeah.. them grizzly belts is the Shizznit...

Once again... major props to the guys that turned thys forum onto them... Fire... Radical 1 ... Thx a lot guys...

Peace..~G

**jaguarr** · 04-23-2005, 12:55 PM

Wow. I had a KICK ASS workout today! It was leg and shoulder day. Here's how it went:

BB Squats - Set 1 - 210x6/ Set 2 - 220x6/ Set 3 - 240x6: I did these bareback (without a pussy pad). My neck has felt a bit better since I started doing those shoulder stretches with a towel every day, so I was able to go without the pad and not get the pain I usually do which was a nice change-up. I need to get more weights, though. I am officially out of weight, or I would have probably done more. My working weight in squats went up by about 20 lbs. today, though.

Calf Raises - BW + 50 lbs. using the new Grizzly Belt (thanks, fire and Free Rad for the suggestion!) @ 3x10

Leg Extensions - 3x6 @ 110 lbs.

Leg Curls - Set 1 - 110x6/ Set 2 - 110x6/ Set 3 - 110x4

Military Press - Set 1 - 125x6 / Set 2 - 125x5/ Set 3 - 125 x 5 (I did the last two sets with a wider grip which made it a little more difficult and hit the shoulders harder. I added another 15 lbs. to my working sets here, today.

Rear Lateral Raise (RLR)/Upright Lateral Raise (ULR) Supersets - Basically, I supersetted this portion of the shoulder workout today by doing Rear Lateral Raises which put my stomach down on the bench so I'm parallel to the ground doing raises and then sitting upright and doing lateral raises immediately afterwards. I wanted a little extra oomph in my shoulder workout and this really did the trick. My shoulders are hamburger, now!

- 35 lb. DB's each hand 3x 6RLR + 4 ULR .

Weighted Crunch - BW + 25 lbs. @ 3x15

Weighted V-Ups - BW + 25 lbs. @ 3x15

The extra five per set on my stomach workout really made a big difference overall, too.

This split is kickin'!

jag

**jaguarr** · 04-25-2005, 05:56 PM

Hot damn on a stick! It just keeps getting better. I really pushed myself today, and here's what I've got to show for it on my second chest and tri's day in this split:

Bench - Warmup w/20 pushups - Set 1 - 210x5 /Set 2 - 215x5/ Set 3 - 215x4

Incline DB Press - Set 1 - 50 (each DB)x6/ Set 2 - 50x6/ Set 3 - 50x6

Weighted Dips - Bodyweight + 50 lb weight on Grizzly belt - 3 sets of 6

Fly's - Set 1 - 55 (each DB)x6/ Set 2 - 55x6/ Set 3 - 60x6

Close Grip Bench - Set 1 - 135x6/ Set 2 - 145x6/ Set 3 - 155x6

Skullcrushers - Set 1 - 100x6/ Set 2 - 100x6/ Set 3 - 100x4

Kickbacks - Set 1 - 60x6/ Set 2 - 60x6/ Set 3 - 60x6

Weighted Crunch - 25 lb. plate on chest - 3 sets of 15

Weighted V-Ups - 25 lb plate in hands - 3 sets of 15

So, basically, I'm adding weight in all areas. In the last three weeks or so, I've added 45 lbs. to my working bench alone. I'm very happy with how my hard work is paying off and the wife has said that she's already seeing positive improvements in my physique since I started this split, and I haven't even made it through 2 full weeks of it, yet. I'm lovin' this!!! Wednesday is Back and Bi's!

Cheers!
jag

**GameDayDog** · 04-25-2005, 10:09 PM

Dawg.. or should I say... Cat?? (Jaguarr) Meow!! ... Don't make me put that in pink... hahahaha...

I know u're a bulker too... Can we get a lyst of the supplements you're taking... As well as your current and goal weight...??? ... After that would be a general lyst of your diet...

Just because we don't post... we're alwayz reading...

Peace..~G

**jaguarr** · 04-26-2005, 08:08 AM

Yo Dawg!
I'd be happy to give an overview of where I'm at. I'm 5'7" and currently weighing in around 170, most of which is muscle but I'm still chiseling away at my little bit of gut that's left. I'm still detoxing my body out after having quit smoking (one month, today! Whoo!) and letting it heal itself from the damage from that nasty habit and just getting a feel for what it's capable of now that I'm off the damn cig's. Overall, I'm pushing for strength gains as well as muscle mass gains. If I could put on another 10-15 lbs. of evenly distributed muscle I think I'd be pretty happy. So far, in the last month since I got on some good supplements, and especially in the last two weeks since I started my new split, I've seen some slight increases in my muscle mass but the majority of the change I've seen so far has been for the muscle to get leaner, fuller and more defined. My stomach is also flattening out very nicely as well. My current supplementation looks like this:

Multi-Vitamin - One of the best supplements ever. Highly underrated. Fills in blanks your diet may leave and helps prevent deficiencies.

B-Complex - Crucial for stress management and positive attitude.

Fish Oil Caps - Great for the heart, joints and vascular system.

Emergen-C - Vitamin C supplement in the form of a fizzy orange drink. Kinda reminds me of Tang.

Great for the immune system and muscle reparation.

L-Glutamine - Wonderful for muscle recovery and reparation and keeping the immune system boosted where it might get weakended from working out.

Glucosamine/MSM - Has done wonders for my joint pain and mobility. I found that the version of this supplement that contains Chondroitin, however, sets off my asthma for some reason.

Isopure Low Carb Whey Isolate - I use this to pre-load on protein prior to workouts, directly after a workout for muscle reparation and have also found it useful the day after a workout for continued muscle reparation. I prefer the whey isolate because I have a slight dairy allergy and it tends to sit on my stomach much better.

As for diet, I try to eat balanced. Lot's of veggies. Lot's of chicken, fish and some beef here and there. Lot's of complex carbs like sweet potato/yam, brown rice and even regular old potatoes. I typically eat a cup of oats and a banana for breakfast, with a protein shake thrown in there on mornings after an intense workout to help the muscles repair themselves. Tuna fish on whole wheat with some cottage cheese is usually the foundation of luinch. Dinner is usually chicken, fish or beef with some sweet potatoes, yams, or rice and a salad. I'm also up to almost a gallon of water a day, which is crucial for clearing out lactic acid and toxins. I also usually have a cup of coffee or two every morning. I don't drink soda, though I've been known to get into the Red Bull or the iced tea now and again. I watch my sugars, and I don't eat much junk food and never eat fast food except for a Subway sandwich now and again. Since I'm bulking, I don't watch my calorie intake quite as much as if I were trying to lose weight or cut (I just eat good stuff...all the time! ) The clean diet makes more of a difference than anything else and thankfully I've been in the habit of eating cleanly like this for well over a year. The supplements help that along and make sure my body's got the right fuel and additional minerals, vitamins and nutrients that my diet may not bring me or that I burn off quicker than the normal person because I workout religiously and my metabolism is still pretty damn high for a 35 year old guy.

As far as things that slow me down a little bit, I do have asthma, part of which is exercise activated. I also have Gastro-esophogeal Reflux Disease (GERD), the medication for which (Nexium) can sometimes leave me a little bit bloated in the abdominal area, though that's been less and less since I switched to the Nexium from Prevacid. I also have a slight tenderness in my left shoulder that proper stretching and being mindful of when I lift has been helping quite a bit.

So far, I'm very happy with the way my body is detoxing and responding to things. In another couple of months, I plan to re-evaluate where I'm at and decide on what steps I would like to take next.

Cheers,
jag

**Minotaur** · 04-26-2005, 09:05 AM

Jags, looks like a good split. Similar to what I've been doing. But I did 4 days, splitting out shoulders into their own day. It's nice to do one bodypart or muscle group and get it done with. Good luck with it. I've made good progress with it, and will probably always go back to something like that.

**jaguarr** · 04-26-2005, 10:49 AM

Originally Posted by Minotaur

Jags, looks like a good split. Similar to what I've been doing. But I did 4 days, splitting out shoulders into their own day. It's nice to do one bodypart or muscle group and get it done with. Good luck with it. I've made good progress with it, and will probably always go back to something like that.

Thanks for the words of encouragement, Minotaur. I'll have made it through two full weeks of this split as of tomorrow. I'm seeing positive effects from it already, which is a good sign. I was definitely overtraining.

Cheers,
jag

**jaguarr** · 04-27-2005, 05:45 PM

Ooooh, this was a killer today. I felt a little bit off and tired all day but went ahead and did my workout anyway. I still made some good gains today, despite being a bit tired, and I feel better now after having pushed myself through it.

Deadlift - Set 1 - 175x8/ Set 2- 185 x 8/ Set 3 - 200x8 (I feel I could have done more here, but want to see how my back responds to the heavier weight. Still experimenting, here, but a huge jump up from last week where I was kind of feeling my way through the exercise and refamiliarizing myself with the deadlift form. )

BB Rows - Set 1 - 135x8/ Set 2 - 140x6/ Set 3 - 145x6 (A significant increase over last week)

Shrugs - 3x6 with 70 lb. DB's in each hand (Another significant increase)

Pullups - Set 1 - 8 Wide Grip/ Set 2 - 8 Close Grip/ Set 3 - 8 Wide Grip all with BW + 25 lbs. on the Grizzly Belt (Made it all the way to 8 reps on each set this week)

Incline Curl - 3x6 with 45 lb. DB's in each hand (These kicked my ASS today! Probably a combination of being a little tired and the extra weight in the rows and the extra reps in the weighted pullups)

Preacher Curls - Set 1 - 6/ Set 2 - 6/ Set 3 - 5 @ 100 lbs. on Curling BB (Same as last week)

Weighted Crunch - 3x15 w/ 25 lb. plate on chest

Weighted V-Ups - 3x15 w/ 25 lb. plate in hands

Overall I made gains or stayed flat from where I was at last week, which is definitely positive. Especially for a day where I'm not feeling 100%. In all my lift days, I'm really focusing on proper form and typically wait between 60-90 seconds between each set so I'm definitely hitting the muscles when they're warm. It was a very good workout and the back and biceps definitely feel like they've been well worked, and that's a good thing. Now for two days of R&R!

Cheers!
jag

**jaguarr** · 04-27-2005, 10:29 PM

Well, here are some photos after two weeks on this new 3-day split. I'll use these as my starting reference photos, but I've definitely seen what little extra fat I had hanging onto the muscle fade away. I can also see from these that the problems I've had with my left shoulder are causing a bit of an imbalance, but nothing that some focus on form shouldn't help correct. The lighting is terrible, but will do the trick for now. Definitely a good exercise to go through and see what areas I want to focus on more. At any rate, I'm adding these to my journal. Be kind.

Cheers,
jag

**GameDayDog** · 04-28-2005, 01:54 AM

Congratz... you just made the Men Over 35 Thong Calendar...

You're a bigger dude than I thought...

Hmm... your abs are looking awful, I would suggest you try some weighted V-Ups..

...

Peace..~G
Don't worry, my thong pics are due in October...

**jaguarr** · 04-28-2005, 07:05 AM

Yeah, my wife and I decided the thong thing would be best for going back and tracking overall progress as I look back at these pic's. Hey, at least I cropped my butt out of the pictures!

jag

**joed** · 04-28-2005, 09:45 AM

Man you look bigger than 170 to me, that 's meant as a positive, not much flab to lose it seems. Curious about something: you've been eating good for a long time, so do you think the split is resulting in the + weight increases you're lifting, or are there more things involved?

Don't listen to what people are saying. The tiger skin thong doesn't make you look like George of the jungle.

Thread: Jag's Three Day Split

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