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  1. #31
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by dannym37 View Post
    Is this workout effective 3 days a week? Like, AxBxCxx?
    No.
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  2. #32
    Registered User Ntando1996's Avatar
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    What courses u doing in university/college??
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  3. #33
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by Ntando1996 View Post
    What courses u doing in university/college??
    Human Genes and Diseases.
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  4. #34
    Why be a goofy tree? grux12's Avatar
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    Originally Posted by Coolcicada View Post
    Human Genes and Diseases.
    Hmmm I always thought you'd planned on becoming a surgeon.
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  5. #35
    Registered Abuser LiftCore's Avatar
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    Decent as. I'm going to get on this ASAP, although I'll probs chuck in a few more accessory/isolation exercises in there for a bulk. Repped.
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  6. #36
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by grux12 View Post
    Hmmm I always thought you'd planned on becoming a surgeon.
    Not sure what I want to go into. Courses I have now are pretty general:

    Physiology
    Biochem
    Genetics
    Biology

    Neurophysiology is a total mind ****, I am curious how the cardiovascular system will be - as a cardiology was once (and still is) a dream.
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  7. #37
    Why be a goofy tree? grux12's Avatar
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    Originally Posted by Coolcicada View Post
    Not sure what I want to go into. Courses I have now are pretty general:

    Physiology
    Biochem
    Genetics
    Biology

    Neurophysiology is a total mind ****, I am curious how the cardiovascular system will be - as a cardiology was once (and still is) a dream.
    I hear ya. I'm still gonna shoot for emergency medicine.
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  8. #38
    aesthetics in works. xSup3r's Avatar
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    looks like my routine.
    Disregard bodyweight, acquire aesthetics.
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  9. #39
    Registered User linkin90's Avatar
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    do you ever switch it up and do shoulder presses first on your push days? Or do you always bench first?
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  10. #40
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by linkin90 View Post
    do you ever switch it up and do shoulder presses first on your push days? Or do you always bench first?
    Very rarely do I do shoulder press first - this happens only when all 3 benches are taken.
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  11. #41
    Registered User KrazyEyezKillah's Avatar
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    Relatively generic but sensible and well thought out routine. Gjdm
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

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  12. #42
    100% beef PumpingFreak's Avatar
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    Just got a question in terms of progression and your routine..

    Etc if we look at compound lifts like BB bench its target as 3x5. So first I pick a weight that I know I can lift for 3x5 then I slowly build 5lbs on each session. And if I hit a wall for more than 4 sessions/2 weeks and I can't add those 5lbs and Im stuck at the same lbs/kgs and reps I take a deload and reset the weight with 10-15% or something like that and build back up? I know this will work best for compound lifts.

    What about the more iso work that is target as 3x10-12. It the same as described above? Just that it will take longer to progress on iso movements than compunds?
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  13. #43
    Registered User Jhemre's Avatar
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    Looks balanced, nice...
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  14. #44
    Registered Sikkunt itwasntme184's Avatar
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    y u do shrugs on push rather than pull day
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  15. #45
    Registered User Leeholly55's Avatar
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    Do you reccomend cutting on this workout ? if not what do you do ?
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  16. #46
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by PumpingFreak View Post
    Just got a question in terms of progression and your routine..

    Etc if we look at compound lifts like BB bench its target as 3x5. So first I pick a weight that I know I can lift for 3x5 then I slowly build 5lbs on each session. And if I hit a wall for more than 4 sessions/2 weeks and I can't add those 5lbs and Im stuck at the same lbs/kgs and reps I take a deload and reset the weight with 10-15% or something like that and build back up? I know this will work best for compound lifts.

    What about the more iso work that is target as 3x10-12. It the same as described above? Just that it will take longer to progress on iso movements than compunds?
    Yes in compounds. For isolations. Once I am able to do 3 sets of 10 at a weight, I move up. The next workout you may only be able to do 8, but gradually build.

    --------

    I've always done shrugs on push day since the beginning but you move it over.

    --------

    Reduce the volume if you want to cut. Ex: do only one row, remove the optional stuff.
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  17. #47
    Road to 210 2L8forGrace's Avatar
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    IMO this is my favorite split to run personally.

    Fundamentally, our routines are fairly close. I usually like to add DL, replace the leg press with a single leg movement, and add some Glute ham raises among a few other small changes.

    Repped for a good routine.

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  18. #48
    Registered User wrestler271's Avatar
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    So lets say I run spider's routine because it has deads, and I'm pretty big on deads, can it still be used for size, what kinda rep ranges should I use since I love strength just as much, and would I run it like Monday/Wednesday/Friday?
    Best lifts: 165kg Squat / 142kg Bench / 220kg Deadlift / @ 83kg Weight Class

    Current BW: 176.9
    Goal BW: Around 166-168
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  19. #49
    Registered User wrestler271's Avatar
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    Now that I look at it I do like your push day much better, so could I just take his routine and throw your push day in there instead?
    Best lifts: 165kg Squat / 142kg Bench / 220kg Deadlift / @ 83kg Weight Class

    Current BW: 176.9
    Goal BW: Around 166-168
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  20. #50
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by wrestler271 View Post
    Now that I look at it I do like your push day much better, so could I just take his routine and throw your push day in there instead?
    Both are meant to be run 6 days a week.

    I'm not 100% certain on the rep ranges of dead lifts, I would assume you can keep it 3*5 or 5*5.
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  21. #51
    Registered User Broscientist88's Avatar
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    I was going to to lyle mcdonald's GBR but this routine looks great, everything i love.. can i still see optimal growth without the deadlift? i know im a noob but ive always been preached that deadlift is a necessity, which is why i was confused when i saw lyle doesn't include it in his routine either ( although he suggests you can add once a week if you like ).
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  22. #52
    Not even my final form NZninja101's Avatar
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    It's pretty good.
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  23. #53
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by Broscientist88 View Post
    I was going to to lyle mcdonald's GBR but this routine looks great, everything i love.. can i still see optimal growth without the deadlift? i know im a noob but ive always been preached that deadlift is a necessity, which is why i was confused when i saw lyle doesn't include it in his routine either ( although he suggests you can add once a week if you like ).
    I would begin with SS and move into my routine after.
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  24. #54
    Registered User wrestler271's Avatar
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    Originally Posted by Coolcicada View Post
    Both are meant to be run 6 days a week.

    I'm not 100% certain on the rep ranges of dead lifts, I would assume you can keep it 3*5 or 5*5.
    But is what I said still fine? I wana use his routine but put your push day instead of his because it just has variety and volume, cool?
    Best lifts: 165kg Squat / 142kg Bench / 220kg Deadlift / @ 83kg Weight Class

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  25. #55
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by wrestler271 View Post
    But is what I said still fine? I wana use his routine but put your push day instead of his because it just has variety and volume, cool?
    Yes sir, but you need to workout 6 days a week, not 3.
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    Originally Posted by Coolcicada View Post
    Yes sir, but you need to workout 6 days a week, not 3.
    Damn so..
    Push
    Pull
    Legs
    Rest
    Push
    Pull
    Legs

    And same workout even though its twice a week for the muscle groups?..and what kinda increments am I doing?
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    Originally Posted by wrestler271 View Post
    Damn so..
    And same workout even though its twice a week for the muscle groups?..and what kinda increments am I doing?
    Yes, and for this reason I listed it as an intermediate routine.

    5lbs/week in compounds. For isolations. Once I am able to do 3 sets of 10 at a weight, I move up. The next workout you may only be able to do 8, but gradually build.

    --My apologies for the delayed responses, doing a pre-lab :/
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    I did pull day yesterday and substitued rows for 3 sets of heavy deads and today I just attempted the heavy squats and was already burnt out from the deads the day before so goodluck to you guys saying you're going to heavy dead/squat back to back two times a week lol It's not easy
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    Originally Posted by Coolcicada View Post
    Yes, and for this reason I listed it as an intermediate routine.

    5lbs/week in compounds. For isolations. Once I am able to do 3 sets of 10 at a weight, I move up. The next workout you may only be able to do 8, but gradually build.

    --My apologies for the delayed responses, doing a pre-lab :/
    So I'm going to be DL'in twice a week, lets say I do 405x5 Tuesday, Friday I do 410x5 or stay the same weight?
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    Originally Posted by OCDbrah View Post
    I did pull day yesterday and substitued rows for 3 sets of heavy deads and today I just attempted the heavy squats and was already burnt out from the deads the day before so goodluck to you guys saying you're going to heavy dead/squat back to back two times a week lol It's not easy
    Squats n deads for days man.
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