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  1. #121
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by gueroz28 View Post
    Do you do the entire PPL in one day?
    Obviously this routine is not for you.

    Do SS or Lyle's.
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  2. #122
    Registered User gueroz28's Avatar
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    Originally Posted by Tb0282 View Post
    No, they are each a separate day.
    So i do the PPL in 3 consecutive days? Rest then repeat?
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  3. #123
    Registered User gueroz28's Avatar
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    Originally Posted by Coolcicada View Post
    Obviously this routine is not for you.

    Do SS or Lyle's.
    Why is it not for me?
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  4. #124
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by gueroz28 View Post
    Why is it not for me?
    Yes.
    pls go
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  5. #125
    Registered User Beyea's Avatar
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    You said in routine you do not include warm ups, what does your warm up look like for each day?
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  6. #126
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by Beyea View Post
    You said in routine you do not include warm ups, what does your warm up look like for each day?
    Its honestly nothing special.

    3 sets of light bicep and tricep work on push and pull days.
    3 sets of R/C extensions on push day.
    Leg days include just light 3 sets of single leg extensions/curls.

    Just to get the blood flowing basically.
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  7. #127
    Registered User biggerleaffan's Avatar
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    Great thread, repped. Very similar to my workout just I have a tad more volume per day.
    I just have a couple questions though.
    1) What is your reason for putting shoulder press in between the 2 chest compound workouts? I tend to do all my chest first, then shoulders.
    2) On my 2nd push/pull days of the week, I completely substitute all new exercises in. Do you find you still make great gains doing the same exercise twice a week?
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  8. #128
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by biggerleaffan View Post
    Great thread, repped. Very similar to my workout just I have a tad more volume per day.
    I just have a couple questions though.
    1) What is your reason for putting shoulder press in between the 2 chest compound workouts? I tend to do all my chest first, then shoulders.
    2) On my 2nd push/pull days of the week, I completely substitute all new exercises in. Do you find you still make great gains doing the same exercise twice a week?
    I group " equally difficult exercises" together.

    Yes. There is no remain to change if you making progress.
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  9. #129
    Registered User Freshdou's Avatar
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    Would Chest/Tri, Back/Bi, Legs/Shoulders be good too? I wanted to focus a bit more on shoulders so I put them separate from chest/tri to be able to pound down on them harder.
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  10. #130
    Registered User Bl33s's Avatar
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    I'm sorry for posting possible repeat questions. I've been on this routine for two weeks now following months of SS. I've noticed a few things:

    1. My shoulders get destroyed on push day. Is this normal?

    2. I alternate between deadlifts and rows, and I've even added something of my own twist to it. I deadlift 3x5, then do barbell rows in substitution of the cable rows. Is there something wrong with this? I feel better when I do barbell rows than cable rows any day.

    3. I've been doing push / pull / rest / leg / push / pull / rest / leg - because I feel that my lower back needs rest before doing heavy squats - especially when doing the deadlift variant. And as mentioned before, I alternate. This isn't a question, but just an observation.

    3. It *is* 3x5 deadlift, right? Would a 1x5 ever be justified in this program?
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  11. #131
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by Bl33s View Post
    I'm sorry for posting possible repeat questions. I've been on this routine for two weeks now following months of SS. I've noticed a few things:

    1. My shoulders get destroyed on push day. Is this normal?

    2. I alternate between deadlifts and rows, and I've even added something of my own twist to it. I deadlift 3x5, then do barbell rows in substitution of the cable rows. Is there something wrong with this? I feel better when I do barbell rows than cable rows any day.

    3. I've been doing push / pull / rest / leg / push / pull / rest / leg - because I feel that my lower back needs rest before doing heavy squats - especially when doing the deadlift variant. And as mentioned before, I alternate. This isn't a question, but just an observation.

    3. It *is* 3x5 deadlift, right? Would a 1x5 ever be justified in this program?
    Are you on Spiderman's or mine?

    Is destroying shoulders a good or bad thing ?

    3x5 deadlift.

    Originally Posted by Freshdou View Post
    Would Chest/Tri, Back/Bi, Legs/Shoulders be good too? I wanted to focus a bit more on shoulders so I put them separate from chest/tri to be able to pound down on them harder.
    I would leave it as is. Otherwise you won't be well recovered to go as heavy on the next push day.
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  12. #132
    Registered User mightyillidan's Avatar
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    dude gotta ask isnot the reps a bit low ?
    no pain no gain
    Flat BB press: 185*2
    DeadLift: 225 *1
    squat:185*3
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  13. #133
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    very strong routine for sure, GDJM to you and spider

    i think some type of preacher or concentrated curl would be best after barbell curls imo
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  14. #134
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by mightyillidan View Post
    dude gotta ask isnot the reps a bit low ?
    No.

    Originally Posted by southparkbbb View Post
    very strong routine for sure, GDJM to you and spider

    i think some type of preacher or concentrated curl would be best after barbell curls imo
    I do close grip BB curls too.
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  15. #135
    Registered User MaCK123's Avatar
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    is it alright to run it as legs/push/pull/legs/push/pull/rest/repeat - 6 on 1 off with about 20 sets (2-3 more than yours) every workout, but also with 2-3 sets of deads on pull days?? that still allows good volume and at least 72 hours recovery which is what i understand as optimal

    and will my chest development be majorly affected if i do flat db bench then OHP then incline.

    or is this a good layout for the first few exercises?

    flat db bench - 3 x 5-8
    OHP - 3 x 5
    incline db bench - 3 x 5-8
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  16. #136
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by MaCK123 View Post
    is it alright to run it as legs/push/pull/legs/push/pull/rest/repeat - 6 on 1 off with about 20 sets (2-3 more than yours) every workout, but also with 2-3 sets of deads on pull days?? that still allows good volume and at least 72 hours recovery which is what i understand as optimal

    and will my chest development be majorly affected if i do flat db bench then OHP then incline.

    or is this a good layout?

    flat db bench - 3 x 5-8
    OHP - 3 x 5
    incline db bench - 3 x 5-8
    Spiderman's is set up very nicely for deadlifts.

    Chest deve is fine.
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  17. #137
    Registered User Hitch23's Avatar
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    Looks like a very solid routine, will definitely try it out. Just one question - would there be any way to include upright rows in the workout?
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  18. #138
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by Hitch23 View Post
    Looks like a very solid routine, will definitely try it out. Just one question - would there be any way to include upright rows in the workout?
    Lyle McDonald and myself both believe that upright rows are BAD for rotator cuffs if preformed to the full range of motion.

    I'll link the article when I get home.
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  19. #139
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    Originally Posted by Coolcicada View Post
    Lyle McDonald and myself both believe that upright rows are BAD for rotator cuffs if preformed to the full range of motion.

    I'll link the article when I get home.

    Because they are. You should only stop to the mid chest or lower. Or use dumbbells
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  20. #140
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by DerekEt View Post
    Because they are. You should only stop to the mid chest or lower. Or use dumbbells
    Yup ^. I've never ever done them :/

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  21. #141
    Registered User Hitch23's Avatar
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    Cool, thanks for that - measly reps for you. Gonna start this routine today
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  22. #142
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    Bump

    Sex Appeal and Tobacco Vanille.
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  23. #143
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    Originally Posted by Coolcicada View Post
    Lyle McDonald and myself both believe that upright rows are BAD for rotator cuffs if preformed to the full range of motion.

    I'll link the article when I get home.
    agreed. Dumbell upright rows on the other hand hnnnng.
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  24. #144
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    Originally Posted by Coolcicada View Post
    Obviously this routine is not for you.

    Do SS or Lyle's.
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  25. #145
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    Originally Posted by gueroz28 View Post
    Do you do the entire PPL in one day?
    This post is Natypes approved.
    Natypes crew

    I'm also a gun snob.
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  26. #146
    Registered User bravo96's Avatar
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    Originally Posted by mightyillidan View Post
    dude gotta ask isnot the reps a bit low ?
    no, but up the reps if you must. in the grand scheme it aint really going to matter.
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  27. #147
    Registered User Gymrat2000's Avatar
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    CC can you post pics of your back.
    Certified Broscientist.

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  28. #148
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by Gymrat2000 View Post
    CC can you post pics of your back.
    You want to know if I have spinal erectors?
    Misc Cologne Crew
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  29. #149
    Registered User Gymrat2000's Avatar
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    Originally Posted by Coolcicada View Post
    You want to know if I have spinal erectors?
    ya....



    wait no. I heard you never did deadlifts so just wanna see how thick solid & tight your back is from your back routine.
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  30. #150
    Lift, lift, results royalz19's Avatar
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    Originally Posted by Coolcicada View Post
    PLEASE:

    No debates about what routine is best.
    No debates about the usefulness of the deadlift.
    No debates about exercise selection and or frequency.

    Thank you.


    ______________________________________



    You can put deadlift into back day. Whether you decide to do this is up to you, and whether it works better or worse is not to be debated here.

    IF YOU ARE LOOKING FOR A ROUTINE WITH DEADLIFTS, PLEASE SEE SPIDERMAN997's ROUTINE BELOW:



    IMO, Coolcicada's P/P/L is a intermediate routine. I would advise you to start with either Starting Strength (see thread at top of TBB section) or Lyle McDonald's Generic Bulking Routine (a Upper/Lower).


    My other threads: [Clickable Links]

    Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures.

    Current Goals and Plans to Achieve them - Originally posted in June 2012.


    And of course:

    www.bodybuildingsuccess.tumblr.com
    www.facebook.com/bodybuildingsuccess

    That is all.
    What are face pulls? Also is this a bulking routine? or cutting?
    Currently on a cut.
    Starting Weight: 180
    Goal 9-10%

    Best Lifts Last updated: 02/10/13

    Bench: 235 1x1 *while cutting
    Deadlift: 335 1x1 *while cutting
    Squat: 265 1x2
    Military Press: 135 1x3
    Barbell Row: 205 1x5

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