|
-
10-16-2016, 03:49 PM #31
-
10-16-2016, 04:02 PM #32
- Join Date: Aug 2016
- Location: San Jose, California, United States
- Posts: 1,448
- Rep Power: 17152
It's not 40x3, you're going for 40 total reps in the 3 sets. It says "40 reps each" for the supersets because you're going for 40 reps total for each of the 2 exercises in the superset.
I don't see 40 for lateral raises in any of the programs, only this:
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
So you're doing 3 supersets of these 2 exercises, with the target of doing a total of 30 lateral raises and 30 shrugs.
-
-
10-16-2016, 04:04 PM #33
Not sure if you're trolling or just really dumb... there is a vast difference between getting a new injury and aggravating an old one, especially one you have sought treatment for. Don't be a retard and go see a physio about it, before it becomes permanent.
And don't do this program, if you don't understand the basics... it doesn't say 3x40 anywhere for anything.
-
10-16-2016, 07:16 PM #34
Should I see a physio even though I feel like it's healing and probably not gonna have any pain in the next 2 days? I think the cause is overdoing it at the GYM and after I was in the gym in that day I went to dance salsa which also kinda works the whole body ..
Cuz until I get an appointment to one it will probably take 3 weeks at least.
EDIT: In fact I just did some arm 360 rotations and just shurgs and it didnt hurt at all I think tomorrow - day after tomorrow will be 100% healed .Last edited by TheSilverLifter; 10-16-2016 at 07:59 PM.
-
10-17-2016, 03:51 PM #35
I am doing your routine for two weeks (the full body workout one) and I really enjoy it after being on leg push pull fierce 5 as a novice for 3months, that was a bad decision as it is too advanced for me(cant eat ****in 4k calories just to gain weight regularly....fast metabolism heh)
This is sooo great. Anyways, have never done back squats but carry-over from front to back squats is real? Last time i did fronts, i hit 3x6 with 60kgs, today I did 80kgs for 8-10 reps on back squat after never doing them before this routine. Cool.Last edited by SheLovesPablo; 10-17-2016 at 04:09 PM.
-
10-18-2016, 02:54 AM #36
Program is great so far, definitely feeling a lot more sore running your U/L split than I have any of my other programs, and needing the rest days. Just one question though - if I pass my squat and hit all clean reps in Lower 1, do I add weight the same week during lower 2, or wait until the following week to add weight?
B: 65kgs - 4x8
S: 112.5kgs - 4x8
D: 145 kgs - 1x5
WE'RE ALL GONNA MAKE IT BRAHS
-
-
10-19-2016, 05:44 AM #37
-
10-19-2016, 02:58 PM #38
Glad you like it.
The next time you're squatting... when is that?
I've often done back and front squats on the same day, but you have to be careful with the weight. My FS drops almost 2 plates if i do regular squats first.
This thread isn't meant for questions about any other rroutines, than the ones in the OP.
-
10-19-2016, 06:16 PM #39
-
10-19-2016, 06:20 PM #40
-
-
10-19-2016, 06:40 PM #41
-
10-20-2016, 04:05 PM #42
-
10-20-2016, 04:12 PM #43
-
10-21-2016, 05:08 AM #44
These look really good...I like the self regulation. Really enjoy your contributions, Viking...on spread.
One question about Lower Day 1. Is it:
A. 1. Back Squat, 2. Deadlift OR RDL, 3. Hack squat, 4. Lying leg curls, etc.
or
B. 1-2. Back squat and deadlift OR 1-2. RDL and hack squat, 3. Lying leg curls, etc.
Hope that makes sense. Thanks.
-
-
10-21-2016, 05:18 AM #45
-
10-21-2016, 10:25 AM #46
-
10-26-2016, 06:27 AM #47
-
10-26-2016, 06:46 AM #48
-
-
10-26-2016, 07:50 AM #49
-
10-27-2016, 05:40 AM #50
-
10-28-2016, 09:47 AM #51
-
10-31-2016, 11:31 AM #52
I've been on your previous routine (Main Lifts + Accessory work) for quite some time and have been seeing great results. When would be an appropriate time to switch from the full body to the U/L split.
dy/dx (Weight Loss) = Calories
Goals:
Squats: 275 5x5
Bench: 225 4x6
Pendlay: 205 4x6 (Achieved)
Deadlift: 315 5x5 (Achieved
-
-
10-31-2016, 11:57 AM #53
-
10-31-2016, 01:46 PM #54
Thank you,
I'm kind of a newbie to the gym, tried some full cycles of different programs and i have never enjoyed them.
After one cycle of the FBW you've posted I can i say that i really like it.
I think i'm gonna run it for some time.
I have a newbie question so excuse me haha,
how much time do you think I can run the FBW program?
Or even a better question will be, how do I know it's time to split? after let's say, 2 cycles in which I couldn't add more weight to the bar in the main compound exercises will be a good indicator to?
Sorry for bad English.
-
10-31-2016, 03:59 PM #55
-
11-01-2016, 07:47 AM #56
Will start Pull Day tmr but I got some question
T-bar, Cable or DB Rows - 3 sets - 30 reps
Hammer Curls, Cable or DB - 3 sets - 35 reps
Is that I should do T-bar and Cable or DB rows superset? or pick one only ? same goes for hammer curls, cable or dbLast edited by UdongeEX; 11-01-2016 at 07:56 AM.
-
-
11-02-2016, 01:06 AM #57
-
11-02-2016, 01:59 AM #58
- Join Date: Jun 2015
- Location: United Kingdom (Great Britain)
- Age: 52
- Posts: 1,268
- Rep Power: 5983
-
11-02-2016, 02:21 AM #59
-
11-02-2016, 07:14 AM #60
Bookmarks