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  1. #1
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    Legs Wont Grow?? (Or any other body part) Try This AKA Layne Norton's Wrkout

    So before 8 weeks ago I had been working out my legs for a year and they still looked like ****. Yeah, I had increased my squat from 205x2 to 295x5 but probably only added an inch to my legs. It was sooo freaking frustating, I wanted some heuge legs, not some goddamn toothpicks and what i was doing just wasnt working.
    Thats when i came across Layne Norton's workout journal (http://forum.bodybuilding.com/showthread.php?t=819314) He has his program set up like this (Maybe not exactly like this, but this is my interpretation):

    1. Power Upper (Coupounds, low reps, heavy weight)
    2. Power Lower (Coupounds, low reps, heavy weight)
    3. Hypertrophy Chest/Arms (Higher reps, more sets)
    4. Hypertrophy Shoulders/Back (Higher reps, more sets)
    5. Hypertrophy Legs (Higher reps, more sets)

    I have my rest days between 2. and 3. and then after 5. before 1.

    I had always heard "training a muscle more than one day a week was overtraining" so thats what i always did. I am not going to lie, I did get gains, but I was not tapping into my full potential. In 8 weeks of training like this I have put more mass on my legs than I had the previous WHOLE YEAR. I highly recommend it to people who are looking for a new mothod of training or program.

    Usually i have about 12-15 sets per big muscle (chest,back,ect) and 8-10 sets per smaller muscle (triceps, biceps, ect) Layne some times goes as high as 30 sets but I just cant handle that much volume but try it if you want.

    I just wanted to get this out there and hopefully if i can help just ONE person who was like me and legs/other body parts wouldnt grow, then this will be a success.

    If you want an example of my workout here is my log (http://forum.bodybuilding.com/showthread.php?t=2830571) and in Layne's journal he doesnt type his workouts out much but if you search a couple pages back you will find some examples.

    Good luck in getting swole! If you have any questions just ask or post in Laynes journal.
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  2. #2
    Registered User kknecht1's Avatar
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    Thanks for posting this! Im gonna fix up a program with this in mind.
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    Congrats that you found something that worked so well for you.

    Layne really knows his stuff, so he's a good person to learn from by example.

    I will also note that he is drug free and trains like an f'in beast.
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  4. #4
    Registered User kennny d's Avatar
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    Yea I saw that routine in his journal a while ago, looks great... I've had great success working everything twice a week as well
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    Originally Posted by d_k View Post
    Yea I saw that routine in his journal a while ago, looks great... I've had great success working everything twice a week as well
    yeah its awsome. ****ing hard but awsome

    Do you just work out everything twice or do you have power days and hypertrophy days too??

    Im about to post my program and the lifts i do, then later im gonna compile all the workouts that Layne has posted in his journal and post them here for ppl to see
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    iFap warbird00's Avatar
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    So here is my program, it is a lot less volume than Layne cause i cant handle that much!! Also since Layne has never exactly detailed his program exercise by exercise, or set by set, this is my interpretation, and it has been working great!

    Sunday: Upper Power
    -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
    -Barbell Bench Press
    -Barbell Rows
    -Military Press
    -Barbell Shrugs

    Monday: Lower Power
    -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
    -Squat (ATG)
    -Stiff Leg Deadlift, Or Romanian DL
    -6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

    Tues: Off (I usually do some cardio)

    Wednesday: Hypertrophy Chest/Arms
    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)

    -DB Incline Bech 3x8-12
    -Barbell Close Grip Bench 3x8-12
    -DB Flat Bench 2x8-12
    -Preacher Curls 3x8-12 super setted with
    -Standing French Press 3x8-12
    -Push Downs 3x8-12 super setted with
    -DB Hammer Curls
    -Cable Crossovers 3x8-12
    -Machine Curl 3x8-12 supersetted with
    -Machine Dips 3x8-12

    Thursday: Hypertrophy Shoulders/Back/Traps
    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)

    -DB Shoulder Press 3x8-12 super setted with
    -DB Front Raise 3x8-12
    -DB One Arm Row 3x8-12 super setted with
    -DB Arnold Press 3x8-12
    -Lat Pull Down (Wide Grip) 2x8-12 super setted with
    -DB Shrugs 2x10-15
    -Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
    -DB Upright Row 2x10-15
    -T Bar Row 2x8-12 (Usually to tired/dead to do this last exercise, but some times i do it)

    Friday: Hypertrophy Legs/Calves
    (For hypertrophy days i never go to failure, always stop about 2 reps before failure)

    -Hack Squat 5x8-12 super setted with
    -Standing Calf 5x10-15
    -Leg Extensions 5x10-15 supper setted with
    -Sitting Leg Curls 5x10-15 supper setted with
    -Sitting Calf Raise 4x8-12

    Saturday: Off (cardio if you want)

    There it is folks, the program i do. For me this is a **** load of volume, cause i had been doing Max OT for like 6 months before this. Adjust volume for whatever your volume can handle.
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  7. #7
    Registered User kennny d's Avatar
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    Originally Posted by warbird00 View Post
    yeah its awsome. ****ing hard but awsome

    Do you just work out everything twice or do you have power days and hypertrophy days too??

    Im about to post my program and the lifts i do, then later im gonna compile all the workouts that Layne has posted in his journal and post them here for ppl to see
    Nah I have my routine split up into chest/shoulder/tri's and legs/back/bi's, I do each one twice a week and I vary the reps by feel... you can see some of my workouts in my journal for more of an idea
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    iFap warbird00's Avatar
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    Originally Posted by d_k View Post
    Nah I have my routine split up into chest/shoulder/tri's and legs/back/bi's, I do each one twice a week and I vary the reps by feel... you can see some of my workouts in my journal for more of an idea
    nice
    personally i like the power/hypertrophy days cause i like moving a lot of weight around instead of just sticking to 8-12 reps all the time but just the fact that your hitting each muscle 2x a week is great
    i feel sorry for newbs who are doing 1x a week like i did for a whole year and getting unsatisfactory results
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  9. #9
    iFap warbird00's Avatar
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    Originally Posted by kknecht1
    Hey man,

    Thanks for posting that up!

    Ive been trying to put one together, could you take a look at this and critque it for me? Thanks-Kevin

    1. Power Upper: Mon
    Chest
    ? Barbell Bench
    ? Close Grip Bench - I would take this out, just stick to compounds power day
    Back
    ? Barbell Rows
    ? Deadlift - Since deads hit your hams/quads i would maybe switch this to rack pulls if your gonna do a pulling exercise so you dont train heavy legs 2 days in a row
    Shoulders
    ? Military Press

    2. Power Lower: Tue
    Quads
    ? Squat
    ? Lunge- would you be doing these with heavy weight? Im kinda scared to do lunges with 3-6 reps, but if you can do it go for it, i would do like 3 sets squats, 2 sets lunges
    Hams
    ? Straight-leg Deads
    Dont forget calfs

    3. Hypertrophy Chest/Arms: Thur Everything looks good here, personally i like to super set biceps/triceps cause it makes the workout a lot faster, but whatever you want to do is ok
    Chest
    ? DB Incline Bench
    ? DB Flat/Incline Fly
    ? DB bench
    Biceps
    ? Ez-curl bar standing curl
    ? Incline Db curls
    ? Db hammer Curls
    Triceps
    ? Skull Crusher
    ? Db Over Head press
    ? Press down

    4. Hypertrophy Shoulders/Back/Traps: Fri Get some more volume on this day unless you are like doing a lot of sets for each exercise
    Shoulders
    ? Sitting DB Press
    ? Ft. raise, side raise, rear w/cables
    Back
    ? Seated Row
    ? Seated High row
    Traps
    ? Barbell Shrugs

    5. Hypertrophy Legs/Calves: Sun This day looks good man
    Legs:
    ? Front Squat
    ? Db walking Lunge
    ? Leg curl
    Calves
    ? Standing calve raise/ or leg press raises
    ? Seated raises

    all comments in bold

    if you have any more questions feel free to ask
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  10. #10
    iFap warbird00's Avatar
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    Here is a compalation (sp?) of every workout in Layne's Journal and some extra tidbits i felt like quoting
    took me so long!

    Originally Posted by str8flexed View Post
    Here we go baby! 365 for 5 reps on front squat. Got 2 sets for 5 then on the third set I got 4; I felt real strong on the fourth rep and I think that made me overconfident and I got sloppy on the 5th rep and went down too quickly and threw off my rhythm; but I was still happy with my PR.

    http://video.google.com/videoplay?do...23009733078256

    Also, I took Dialene 4 with AMP (from Ergopharm) preworkout and holy ****. I didn't want to lift the weight, I wanted to destroy it. The focus I had was downright silly, both of these by themselves are good; but together they were just awsome. This was the workout I did

    Front squats
    2 sets of 5 with 365
    1 set of 4 with 365

    hack squats
    1- 6 plates on each side X 6
    2- 6 plates + 5 lbs on each side X 6
    3- same as 2nd set

    did 4 sets of leg extension doing single leg occlusive training (constricted blood flow to the leg)

    Good mornings
    2 sets of 5 with 275 lbs

    glut ham raise
    1- bodyweight X 12
    2- bodyweight + 20 lbs X 8 reps

    single leg curl
    1-entire stack + 15 lbs X 7
    2- entire stack + 15 lbs X 6

    also did 15 sets of calves and lit it up on those too

    -Layne "doubt me, hate me, you are the inspiration I need!"
    Originally Posted by str8flexed View Post
    Well I was really pissed after I got home from the gym today... I set 3 personal records, and when I went to record my first set, i found that I forgot my memory chip for my camera

    But might as well write down the highlights from the workout

    Front squats
    2 sets of 5 with 350
    1 set of 5 with 335

    Hack squats
    3 sets of 6 with 6 45's on each side (12 total)

    glut ham raise
    3 sets of 5 with bodyweight + 30 lbs

    -Layne
    Originally Posted by str8flexed View Post
    Today's workout: legs

    mixed it up a bit today! today was a damned good day, but more on that later

    squats
    1-315 X 3
    2-340 X 3
    3-365 X 3
    4-390 X 3
    5-405 X 8 *PR*
    6-315 X 20!!!!!!!!!!!!!!! *PR*

    reverse hack squat machine
    -numbers are #'s of 45 lb plates on each side

    1- 4 plates X 15
    2- 5 plates X 13
    3- 6 plates X 12
    4- 7 plates X 11

    leg extension
    1- stack X 8
    2- stack X 8
    3- 240 X 11
    4- 225 X 12
    5- 195 X 15

    glut ham raise
    3 sets of 10 with bodyweight

    lying leg curl
    1- 170 x 8
    2- 140 X 11

    calves was the typical

    I can't wait any longer... i'm not going to bother with typing out the calf routine... now the 20 reps squats & PRS are great but nothing can top tonight!

    I proposed to my wonderful girlfriend Isabel and she ACCEPTED! This is the best day of my life. And what's better, I proposed using my grandmother's engagement ring (same setting, new diamonds) and i have my grandfathers ring so now we have the set. I know they would be so happy for us to have them, they were 2 of my heros and I only hope that we can make a life for ourselves like they did

    Don't worry... pics & the like will be forthcoming soon!

    -Layne
    Originally Posted by str8flexed View Post
    yesterday's workout

    back/shoulders/bis

    arnold dumbbell presses
    3 sets of 5 with 95s; last set supersetted with side laterals with 50s for 5; dropset to 40s for another 5 reps

    side laterals (rest pause sets... 15 secs rest between mini sets)
    1- 65s X 6;3;3
    2- 65s X 5;3;3

    seated side laterals
    1- 45s X 8
    2- 45s X 7

    bent over seated rear laterals
    1- 35s X 9
    2- 35s X 8
    3- 30s X 10;5 (rest pause)
    4- 30s X 9

    cable rows
    1- stack X 12
    2- stack X 12
    3- stack X 11

    hammer strength row machine: rest pause with neutral grip
    1- 270 (3 45s on each side) X 11;5
    2- 270 X 11;5
    now using overhand grip
    3- 180 X 20 reps

    row machine (neutral grip)
    1- stack X 12
    2- stack X 12
    overhand grip
    150 X 15

    underhand grip pullups (bringing legs up parallel with floor)
    1- 8 reps
    2- 8 reps

    underhand grip pulldowns
    1- stack X 8
    close grip pulldowns
    1- 240 X 10
    2- 230 X 11
    3- 220 X 11

    hammer strength pulldown (underhand grip)
    1- 180 X 13
    2- 180 X 12
    overhand grip
    3- 140 X 15

    spider dumbbell curls against incline bench
    1- 40s X 9 reps
    2- 35s X 12 reps
    3- 30s X 23 reps (not sure what got into me here lol)

    preacher cable curls
    1- 110 X 6
    2- 100 X 9

    a set of 21s with 60 lb preloaded cambered barbell

    hammer curls
    1- 50s X 8
    2- 40s X 12

    cable hammer curls
    1- 40 X 11

    -Layne "str8 out of line!"
    Originally Posted by str8flexed View Post
    yesterday my right knee was really feeling funny and my lower back was really sore so I decided to go ahead and work legs, but just make it a lighter day.

    ... that didn't last very long lol

    Squats I kept light moreso because it was a volume day and i'd rather save myself for thursday's max effort

    5 sets of 5 with 315

    hack squat, slow reps, going super deep
    1- 5 45's (450) on each side for 8
    2- 430 X 9
    3- 410 X 10

    single leg press
    1- 320 X 12
    2- 340 X 10

    leg extension
    1- 195 X 15
    2- 195 X 14
    3- 180 X 15
    4- 180 X 14
    5- 165 X 15

    good mornings
    3 sets of 5 with 235 lbs

    seated leg curl
    1- stack (285) + 35 X 15
    2- same weight X 15

    single leg calf raise
    1- 230 X 7
    2- rest pause (15 secs) 230 X 7;5;4
    3- rest pause (15) 210 X 8;5;4
    4- rest pause (15) 200 X 8;6;4

    seated calf raise
    1- rest pause 260 X 10;5
    2- rest pause 250 X 10;5
    3- rest pause 237.5 X 12;6
    4- strip set 225 X 14; 180 X 5

    donkey calf raise
    1- stack (285) + 45 lbs X 15
    2- same weight X 14

    -Layne "speak the truth, or make your piece and run away."
    Originally Posted by str8flexed View Post
    sorry for the lack of updates, things have been insane in lab lately, plus my internet has been spotty & my clients have been keeping me busy too

    Went for my personal record on squat today

    *all quad exercises supersetted with a calf or hamstring exercise

    Squats (sets of 3 reps)
    -340
    -355
    -370
    -385
    -400
    -415
    -430
    -450 *PR*
    -455 *PR* my reps were a bit spotty, depth was really deep... deeper than I really wanted... still trying to get the knack of stopping myself short of rock bottom lol, so I came forward a bit, but still kept the arch in my back pretty well

    banded squats
    -345 + heavy bands X 3
    -same weight X 2

    leg extensions
    1- stack (285) + 10 lbs X 7
    2- stack + 10 X 7
    3- 280 X 9
    4- 280 X 9
    5- 270 X 10

    single leg curl
    1- stack (110) + 15 lbs X 10
    2- stack + 15 X 10
    last set was rest pause (15 secs rest)
    3- stack + 15 reps X 10; rest 15 secs then did 5 more reps

    dumbbell leg curls on decline bench
    1- 70 X 10
    2- 70 X 12

    went light on calves since it was was a really heavy squat day
    single leg mini hack squat calf raise
    1- 230 X 7
    2- 230 X 7
    3- 210 X 8
    4- 210 X 8
    5- 190 X 10
    6- 190 X 10

    seated calf raise
    1- 260 X 8
    2- 250 X 9
    3- 240 X 10
    4- 230 X 12

    -Layne "Into the abyss will I run"
    Originally Posted by str8flexed View Post
    The bands provide variable resistance along your strength curve. In other words, in the parts of the lifts where you are strongest (the top of your squat) the resistance from the bands is greatest. At the bottom of the squat where you are weakest the resistance is almost nill.

    So for example when i had 345 + the heavy bands, at the very top of the movement, it was like 550 lbs, but at the bottom it was only 345. Thus it enables you to handle more weight than you normally would.


    My diet is the following (PRO/CHO/FAT)

    Leg days: 250/500/60
    upper body days: 250/350/60
    back/shoulder/bicep days: 250/400/60
    cardio/ab days: 250/300/60


    I typically keep it to around 20-30g carbs per meal until I hit my preworkout meal where i'll have anywhere from 75-125 in a 2 hour period depending upon what i'm going to workout... then post workout (around 8-9pm) i'll have another 75-100g bolus and then titrate my carbs until i go to sleep.

    Protein intake is pretty even as is fat intake, though i tend to have more fat at my low carb meals and less fat at my high carb meals. I've been gaining 1-1.5 lbs per week on this pretty steady so i'm just going to stay with it. Last night I weighed in at 212 lbs, and this morning I was 207, but i've been average 210 at night & 205 in them morning. I probably weighed in heavier last night because I made enchilladas & those things always make me drink a ton of water

    -Layne
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    Continued...

    Originally Posted by str8flexed View Post
    absolutely it has it's place

    supplements right now

    6 fish oil caps per day
    25g Xtend/postworkout
    600mg ALA (300mg pre/300post)
    2 lean green caps per day
    6 elastamine caps per day
    3 anagen caps/day
    multivitamin

    -Layne
    Originally Posted by str8flexed View Post
    friday's back/shoulders/bicep workout

    underhand grip pulldowns
    1- 270 x 10
    2- 270 X 10
    3- 270 X 10

    close grip pulldowns w/v-bar
    1- 240 X 10
    2- 230 X 11

    dumbbell pullovers
    1- 115 lbs X 12
    2- 120 lbs X 10

    machine pulldown
    1- 285 X 11
    2- 270 X 12
    3- 255 X 13

    braced dumbbell rows on an incline bench
    1- 75s X 10
    2- 75s X 10
    3- 70s X 11

    braced shrugs on an incline bench
    1- 120s X 9
    2- 120s X 8

    machine row
    1- stack (330) X 13
    2- 315 X 14

    dumbbell shrugs
    1- 150s X 8
    2- 150s X 8

    dumbell shoulder presses
    3 sets of 5 with 105s

    cable side laterals
    1- 70 X 6
    2- 60 X 8

    cable upright row
    1- stack (215) X 8
    2- stack X 6

    reverse pec dec fly for rear delts
    1- stack (220) X 10
    2- stack X 9
    3- stack X 9

    side lateral machine
    1- stack(150) X 15
    2- stack X 14

    cambered bar curls (braced with arm blaster)
    1- 105 X 8
    2- 105 X 8
    3- 105 X 8

    dumbell spider curls
    1- 42.5s X 12
    2- 42.5s X 12

    spider curls braced against an incline bench
    1- 65 X 14
    2- 65 X 13

    hammer curls
    1- 50 X 9
    2- 45 X 12

    -Layne "so what if you could see the darker side of me?"
    Originally Posted by str8flexed View Post
    i have been so busy i missed updating almost a full week

    here are the numbers for today

    Squat (lighter week)

    sets of 3 with the following weights
    305
    320
    335
    350
    365
    380
    395
    405

    partial squats
    3 sets of 2 with 495

    leg extension
    1- stack (285) + 10 X 6
    2- same
    3- 270 X 7
    4- same
    5- 260 x 8

    single leg curl
    1- stack (110) + 15 X 11
    2- stack + 15 X 10
    3- stack + 5 X 13

    seated leg curl
    1- stack (285) + 40 X 14
    2- same

    calf raises on leg press
    1- 780 X 9
    2- 780 X 8
    3- 740 X 10
    4- 690 X 14

    seated calf raises... the first 3 sets were using rest-pause technique (15-20 seconds rest between each mini-set)
    1- 260 X 9; 6; 4
    2- 250 X 10;6; 4
    3- 240 X 12;7;5
    4 (drop set) - 225 X 13; 180 X 5; 135 X 7

    donkey calf raise
    1- stack (285) + 40 X 14
    2- same

    -Layne "get to the gone!"
    Originally Posted by str8flexed View Post
    back shoulders & bis today

    cable row
    1- stack (300) X 11
    2- same
    3- stack X 10

    braced dumbbell rows
    1- 75s X 9
    2- 70s X 11
    3- 65s X 14

    row machine
    1- 330 X 13
    2- 315 X 14

    underhand pullups bringing legs up parallel with bar
    1- 9 reps
    2- 8 reps
    3- 8 reps

    close grip pulldowns
    1- 250 X 9
    2- 240 X 10
    3- 230 X 11
    4- 230 X 11

    pulldown machine(rest pause... 15 secs)
    1- 285 X 11;6;4

    pullups(same rest pause scheme)
    1- 11; 7;4
    2- 9; 4;3

    dumbbell presses
    1- 110s X 4
    2- 110s X 4
    3- 110s X 3

    lateral raises (rest pause; 15 secs)
    1- 65s X 7;4;3
    2- 60s X 8; 4;3

    upright dumbbell rows
    1- 65s X 10
    2- 65s X 9

    rear delt machine
    1- stack (220) X 11
    2- stack X 10
    3(rest pause) stack X 9;4;3

    lateral raise machine
    1- stack (150) + 10 X 13
    2- same weight X 12

    arm blaster curls
    1- 105 X 9
    2- 105 X 8
    3- 105 X 8

    dumbbell spider curls
    1- 40 X 12
    2- 40 X 11

    rest pause spider curls laying against incline bench
    1- 90 X 8; 4;3
    2- 80 X 9;5;4

    hammer curls
    1- 50s X 9
    2- 45s X 13

    -Layne "Bring the violence, it's significant!"
    Originally Posted by str8flexed View Post
    Today's heavy leg day

    All quad exercises supersetted with a calf or hammy exercise

    Squats
    all sets were with 3 reps with the following weights
    315
    330
    345
    360
    375
    390
    405
    420
    435

    half squats
    1- 465 X 3
    2- 475 X 3
    3- 475 X 2

    it was funny, I had my buddy andy spot me and he said "dude, you call those half squats? Those are like most people's full squats, deeper than most people's full squats"

    thought that was kind of funny.

    leg extensions
    1- stack (285) X 6
    2- 255 X 8
    3- 225 X 10
    4- 210 X 12

    single leg curls
    1- stack (110 lbs) + 15 lbs X 8
    2- stack + 7.5 lbs X 10
    3- stack X 12

    dumbbell leg curls done on a decline bench
    1- 65 lb dumbbell X 12
    2- 65 lb dumbbell X 11

    single leg calf raises on mini hack squat machine
    1- 210 X 8
    2- 210 X 8; 1 forced rep
    3- 200 X 10
    4- 200 X 10; 1 forced rep
    5- 190 X 11; 1 forced rep
    6- 180 X 12

    seated calf raise
    1- 270 X 7
    2- 255 X 10
    3- 240 X 12
    4- 225 X 14

    -Layne "Does anyone around me feel the same? Put your fist up... and vent your pain!"
    Originally Posted by str8flexed View Post
    could only do an upper body circut this weekend as I spent the entire weekend packing & moving our stuff into our new apartment

    today's speed squat day

    box squats
    10 sets of 3 with 275 lbs

    leg extension
    1- 255 X 10
    2- 255 X 10
    3- 225 X 12
    4- 225 X 12
    5- 195 X 15
    6- 195 X 15

    adductor machine
    1- stack (200) + 50 X 15 reps

    glut ham raise
    1- bodyweight + 35 lbs for 1 rep; dropped the plate & did 4 more with bodyweight
    2- bodyweight + 25 lbs X 4; dropped plate & did 3 more with bodyweight
    3- bodyweight + 20 X 5

    lying leg curl
    1- 210 X 7
    2- 210 X 6
    3- 195 X 7
    4- 195 X 6

    single leg calf raise
    1- 230 X 7; 1 forced rep
    2- 230 X 8; 1 forced rep
    3- 230 X 7; 2 forced reps
    4- 230 X 7; 2 forced reps

    seated calf raises
    1- 270 X 8; drop to 225 X 4
    2- 260 X 8; drop to 225 X 3
    3- 245 X 9; drop to 225 X 3
    4- 225 X 10; drop to 180 X 6; drop to 135 X 7

    donkey calf machine
    1- stack (285) + 45 X 13
    2- stack + 45 X 12

    -Layne "Don't use a weakness, don't change the subject, don't ask the questions if you fear the answers."
    Originally Posted by str8flexed View Post
    had to take a few days off as we were moving apartments and we had to move all our stuff & clean our old apartment on top of me spending 9 hours a day in lab

    got back on the horse today

    Leg heavy day (but not as heavy as last week)

    3 rep sets with
    285
    300
    315
    330
    345
    360
    375
    390
    405

    then 2 sets of 3 reps with bands... using 315 lbs plus the heavy bands + average bands... brutal

    leg extensions
    1- stack (285) X 8
    2- 270 X 9
    3- 255 X 11
    4- 240 X 12

    adductor machine
    1- stack (200) + 50 lbs X 15

    single leg curl
    1- stack (110) + 20 lbs X 10
    2- same as #1

    dumbbell leg curls on a decline bench
    1- 65 lb dumbbell X 11
    2- 65 lb dumbbell X 12

    seated leg curl
    1- stack (285) + 30 X 15

    standing calf raises
    1- stack (330) X 12
    2- stack X 12
    3- stack X 11
    4- stack X 11

    donkey calf raise
    1- stack (285) + 50 X 13
    2- stack + 50 X 12

    seated calf raise
    1- 260 X 8
    2- 250 X 9
    3- 237.5 X 10
    4- 225 X 12

    -Layne "There's no money, there's no possessions, only obsessions, I don't need that sh*t, take my money... take my obsession"
    Originally Posted by str8flexed View Post
    ok my parents were in town the whole weekend & my net access was limited so i have 2 workouts to enter

    friday's back/shoulders/bis workout

    *all back exercises supersetted with a shoulder or a bicep exercise

    cable rows
    1- stack (300) X 11
    2- stack X 10
    3- stack X 11

    braced dumbbell rows against incline bench
    1- 85s X 9
    2- 85s X 9
    3- 80s X 10

    braced dumbbell shrugs against an incline bench
    2 sets of 9 with 115s

    machine row
    1- 315 X 15

    underhand grip pull ups bringing legs up parallel with ground
    1- 8 reps
    2- 7 reps
    3- 7 reps

    cable pullovers (single pulley)
    1- 140 X 10
    2- 130 X 12

    narrow grip pulldowns
    1- 240 X 10
    2- 230 X 11

    underhand grip machine pulldowns
    1- stack (285) X 11
    2- 270 X 12
    3- 255 X 13
    4- 240 X 14

    dumbbell shoulder press
    3 sets of 5 with 100s

    single arm cable laterals
    1- 70 X 8
    2- 70 X 8

    upright cable row
    1- stack (200) X 8

    rear delt machine (revese pec dec)
    1- stack (220) X 9
    2- stack X 8
    3- stack X 8

    lateral machine
    1- stack (150) X 15
    2- stack X 15
    3- stack X 14

    braced cambered bar curls
    1- 105 X 10
    2- 105 X 9
    3- 105 X 9
    4- 105 X 8

    spider dumbbell curls
    1- 42.5s X 10
    2- 40s X 11

    spider barbell curl
    1- 70 X 13

    hammer curls
    1- 50s X 9
    2- 45s X 13

    -Layne "Auta... matic, termi...nation, time to... start the... revo...lution. AUTOMATIC TERMINATION!!!!!!!!!!!!"
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  12. #12
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    Continued....

    Originally Posted by str8flexed View Post
    i'll get it up as soon as i get the camera back... left it at golds by accident lol

    today's workout

    banded squats
    10 sets of 3 with 225 + heavy bands

    leg extension
    1- 210 X 15
    2- 225 X 13
    3- 240 X 11
    4- 255 X 10

    adductor machine
    1- stack (200) + 30 X 19 reps
    2- stack + 50 X 15 reps

    glut ham raise (weight held in front)
    1- bodyweight + 25 lbs X 5; drop weight & did 2 with bodyweight
    2- bodyweight + 25 lbs X 4; drop weight & did 2 with bodyweight
    3- bodyweight + 25 lbs X 5; drop weight & did 2 more with bodyweight

    lying leg curl
    1- 210 X 6
    2- 210 X 6
    3- 195 X 8
    4- 195 X 7

    single leg calf raise on mini hack squat
    1- 230 X 8; 1 forced rep
    2- 230 X 8; 1 forced rep
    3- 230 X 7; 1 forced rep
    4- 230 x 7

    seated calf raise
    1- 270 X 7; drop to 225 X 4
    2- 260 X 9; drop to 225 X 3
    3- 250 X 10; drop to 225 X 3
    4- 225 X 12; drop to 180 X 6; drop to 135 X 7

    donkey calf raise machine
    1- stack (285) + 40 X 14
    2- stack + 40 X 12

    -Layne "you made one mistake, this is my life... you cannot take it!"
    Originally Posted by str8flexed View Post
    heavy leg day... went after some PRs today

    Squats
    sets of 3

    1- 320
    2- 335
    3- 350
    4- 365
    5- 380
    6- 395
    7- 410
    8- 425
    9- 440 *PR*
    10- 445 *PR*

    leg extension
    1- stack (285) X 8
    2- stack X 8
    3- 260 X 10
    4- 260 X 10
    5- 240 X 12

    single leg curl
    1- stack (110) + 15 X 11
    2- stack + 15 X 11
    3- stack + 15 X 10

    dumbell leg curl on decline bench
    1- 65 lb dumbbell X 13
    2- 70 lb dumbbell X 11

    single leg mini hack squat calf raise
    1- 230 X 7
    2- 230 X 7
    3- 210 X 9
    4- 210 X 9
    5- 200 X 10
    6- 200 X 10

    seated calf raise
    1- 260 X 8
    2- 250 X 10
    3- 240 X 12
    4- 230 X 14

    -Layne "Living just isn't hard enough... burn me alive inside!"
    Originally Posted by str8flexed View Post
    yesterday's workout: heavy squat day

    9 sets of deep squats with the following

    315 X 3
    330 X 3
    340 X 3
    355 X 3
    370 X 3
    385 X 3
    395 X 3
    410 X 3

    leg extension
    1-270 X 10
    2-270 X 10
    3-255 X 12
    4-255 X 12

    adductor machine
    1- stack (200) + 25 X 20
    2- stack + 50 X 15

    single leg curl
    1- stack (110) + 15 X 10
    2- stack + 15 X 10
    3- stack + 15 X 9

    lying leg curl
    1- 180 X 11
    2- 165 X 13

    single leg calf raise (on mini-hack squat machine)
    1- 230 X 6
    2- 230 X 6
    3- 210 X 8
    4- 210 X 8
    5- 190 X 10
    6- 190 X 10

    seated calf raise
    1- 250 X 9
    2- 237.5 X 11
    3- 225 X 12
    4- 212.5 X 14

    Today's back/shoulder/bicep workout
    barbell rows
    3 sets of 5 with 255

    one arm dumbbell rows
    1- 130 X 7; superset with regular bent over dumbbell rows: 80s for 8 reps
    2- same (including the drop set)

    dumbbell rows braced against an incline bench
    1- 75s X 11
    2- 80s X 9; superset with bent over dumbbell rows: 80s X 5

    machine row
    1- stack (330) + 50 X 11

    underhand grip pullups (brining legs up parallel with the floor)
    1- BW X 9
    2- BW X 8
    3- BW X 8

    dumbbell pullovers
    1- 110 X 8
    2- 100 X 10

    cable pullovers (single pulley)
    1-130 X 11

    pulldown machine (2 sets underhand grip, 2 sets overhand grip)
    1- stack (285) X 11
    2- stack X 11
    3- 270 X 12
    4- 255 X 13

    dumbbell shoulder press
    3 sets of 5 with 85s

    cable side laterals(braced)
    1- 60 X 11
    2- 60 X 11
    3- 60 X 10

    reverse pec dec fly rear delt machine
    1- stack (220) x 9
    2- stack X 8; superset with reverse dumbbell flyes: 40s X 5
    3- stack X 8

    lateral machine
    1- stack (150) X 15
    2- stack (150) X 15
    3- stack X 13

    cable curls
    1- stack (205) X 8
    2- 190 x 9
    3- 175 X 10

    dumbbell spider curls
    1- 45s X 12
    2- 45s X 11

    barbell spider curl... braced against incline bench
    1- 80 X 12
    2- 70 X 15

    hammer curls
    1- 50s X 9
    2- 45s X 12

    -Layne "Watch me fall while I throw down!"
    Originally Posted by str8flexed View Post
    Nitaant (The Brotherhood) arrived here last week and we've been working out together a bit, not as much as I'd like simply because i'm so freaking busy... in lab at least 8 hours everyday. The kid is just starting, but man he's got mad heart. I'm very proud of the progress he's made thus far... he's not afraid of a little pain... or a lot of it, and that's a good thing

    Saturday's workout

    volume legs

    all quad exercises supersetted w/ calf or hamstring exercises
    Squats (deep as hell!)
    2 sets of 8 with 315
    2 sets of 7 with 340
    2 sets of 6 with 365

    squat machine
    1-740 lbs X 10
    2-720 lbs X 12
    3-720 lbs X 11

    leg extension
    1- 255 X 10
    2- 255 X 10
    3- 240 X 11
    4- 225 X 13
    5- 225 X 13
    6- 195 X 15

    good mornings
    3 sets of 5 with 230 lbs

    seated leg curl
    1- stack (285) x 17
    2- stack X 16

    leg press calf raise
    1- 780 X 9
    2- 780 X 9
    3- 780 X 8
    4- 780 X 8

    donkey calf raise
    1- stack (330) X 16
    2- stack X 15

    seated calf raise
    1- 260 X 8
    2- 245 X 10
    3- 230 X 12
    4- 215 X 14

    ---------------------------------------------------

    I had to move up my speed leg day from tuesday to today since the gym is closed tommorow, here is the speed squat workout

    all quad exercises supersetted with hammie/calf exercises

    band squats
    10 sets of 3 with 205 lbs + heavy bands (2" wide) on each side

    leg extensions
    1- 285 X 8
    2- 285 X 7
    3- 270 X 10
    4- 255 X 11
    5- 225 X 13
    6- 210 X 15

    adductor machine
    1- stack X 20

    glut ham raise
    1- bodyweight + 20 lbs X 10 reps!!!!!!!!!!!! (smashed my old PR of 7)
    2- bodyweight + 30 lbs X 5 reps (was totally fatigued from first set)
    3- bodyweight + 20 lbs X 6 reps

    lying leg curl
    1- 210 X 5
    2- 210 X 5
    3- 195 X 6
    4- 195 X 6

    mini hack squat calf raise machine
    1- 630 X 8
    2- 630 X 8
    3- 630 X 8
    4- 630 X 8

    seated calf raise
    1- 270 X 7; dropset to 225 X 4
    2- 260 X 7; dropset to 225 X 4
    3- 250 X 8; dropset to 225 X 3
    4- 225 X 10; dropset to 180 X 7; dropset to 135 X 6

    donkey calf raise
    1- stack (330) + 45 X 12
    2- stack + 45 X 45

    -Layne "I feel it on the inside... biting through and stinging, will I ever forget to remember!?"
    Originally Posted by str8flexed View Post
    Heavy squat day (though it is the lighter version of my heavy day)

    all quad sets supersetted with calf or hamstring exercise

    squats
    1-285 X 3
    2-300 X 3
    3-315 X 3
    4-345 X 3
    5-345 X 3
    6-355 X 3
    7-370 X 3
    8-385 X 3

    banded squats
    all sets were with 315 lbs on the bar with the large bands (60-150 lbs) http://powerliftingstore.com/product...roducts_id=933 and super mini bands added on each side http://powerliftingstore.com/product...roducts_id=930

    1- 3 reps
    2- 2 reps
    3- 2 reps

    all the sets felt good and I did the 385 real deep and real slow & it felt great

    leg extension
    4 sets of 10 with 255 lbs

    adductor machine
    1- 20 reps with the stack (220 lbs)

    lying leg curl
    1- 195 X 9
    2- 195 X 8
    3- 180 X 10

    single leg curl
    1- stack (110 lbs) X 11

    seated leg curl
    1- stack (275 lbs) X 15

    single leg mini hack squat calf raise machine
    1- 230 X 6; 2 forced reps
    2- 230 X 6; 2 forced reps
    3- 220 X 7; 2 forced reps
    4- 220 X 8

    donkey calf raise
    1- stack (330) + 45 lb plate X 13
    2- stack (330) + 45 lb plate X 12

    seated calf raise
    1-260 X 8
    2-245 X 9
    3-230 X 11
    4-215 X 13

    -Layne "I know I ignite like a pyro... burn inside so step into the side show!"
    Originally Posted by str8flexed View Post
    yesterday's workout

    back/shoulders/bis

    back exercises were supersetted first with delt exercises & then later bicep exercises

    One arm dumbbell rows
    3 sets of 6 with 130 lb dumbbell

    barbell rows (i'm weak as all hell at these)
    1- 245 X 6
    2- 235 X 7
    3- 225 X 9

    dumbbell rows bracing myself against an incline bench
    1-75s X 12
    2-65s X 15

    narrow grip chinups, bringing legs up parallel with ground
    1- 9 reps
    2- 8 reps
    3- 8 reps

    dumbbell pullovers
    2 sets of 8 with 100 lb dumbbell

    lat pulldown machine (2 sets with underhand grip & 2 sets with overhand grip)
    1- stack (285) X 12
    2- stack (285) X 11
    3- 270 X 13
    4- 255 X 12; drop to 200 X 3

    seated db presses
    4 sets of 6 with 75s

    side cable laterals
    1- 60 X 8
    2- 60 X 8
    3- 52.5 X 11

    rear delt machine (reverse pec deck)
    1- stack (220) X 8
    2- stack X 8
    3- 210 X 9; superset with bent over laterals with 30s for 5 reps

    lateral raise machine
    1- stack (150) X 13
    2- stack X 12
    3- stack X 12; drop to 120 X 3

    cable curls
    1- 185 X 10
    2- 180 X 10
    3- 180 X 10

    dumbbell spider curls
    1- 45 X 10
    2- 42.5 X 12

    barbell spider curls
    1- 80 X 12
    2- 70 X 15

    hammer curls
    1- 50s X 9
    2- 45s X 12

    -Layne "Live your own life... I got myself... outta my site, kill your idols!"
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  13. #13
    iFap warbird00's Avatar
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    Last one!

    Originally Posted by str8flexed View Post
    Today's workout: volume leg day

    Squats (felt a lot better than last week... starting to adjust to the volume & frequency of the program)

    1- 315 X 8
    2- 315 X 8
    3- 340 X 7
    4- 340 X 7
    5- 365 X 5
    6- 365 X 5

    Multi angle leg press (cybex)
    1- 770 lbs X 10
    2- 740 lbs X 12
    3- 720 lbs X 13
    4- 680 lbs X 15

    leg extension
    1- 150 X 16
    2- 170 X 12
    3- 160 X 14
    4- 160 X 13
    5- 150 X 14

    good mornings
    3 sets of 5 with 225

    lying leg curl
    1-150 X 12

    seated leg curl
    2 sets of 15 with 170

    single leg standing calf raises
    1- 160 x 6
    2- 150 X 7; 1 forced rep
    3- 140 x 9; 1 forced rep

    standing calf raises (both legs)
    1- stack (320 lbs) X 15
    2- stack + 30 lbs X 12
    3- ditto

    seated calf raise
    1- 240 X 11
    2- 230 X 12
    3- 215 X 13
    4- 200 X 15

    -Layne "Live for this... live, live, if you don't live for something you'll die for nothing"
    Originally Posted by str8flexed View Post
    upper body day

    back supersetted with chest & tris
    shoulders supersetted with bis

    flat dumbbell presses
    140s for 3 sets of 5

    cable cross over
    1-120 X 11
    2-130 X 9

    dip machine
    1-stack (330) + 45 plate X 15 reps

    close grip underhand pulldowns
    1- 290 X 7
    2- 290 X 7
    3- 290 X 6
    4- 280 X 8
    5- 280 X 8

    close grip pulldowns
    1- 250 X 8
    2- 240 X 9

    bent over dumbbell rows
    1-105 X 11
    2- 100 X 10

    dumbbell rows against an incline bench
    1- 60 X 15
    2- 60 X 14

    row machine
    1- stack (330) X 15

    overhead tricep cable rope ext.
    1- stack (200) X 10
    2- 190 X 11

    reverse grip single arm cable pressdown
    1- 80 X 12
    2- 80 x 13

    tricep cable pressdowns
    1- stack (200) + 15 lbs X 15 reps

    dumbbell lateral raises
    1- 55s X 10
    2- 50s X 12

    reverse pec dec machine (for rear delts)
    1- stack (220) X 9
    2- stack X 8

    lateral raise machine
    1- stack (150) X 16
    2- stack (150) X 15

    braced dumbbell preacher curls
    3 sets of 5 with 47.5 lb dumbbell

    reverse grip cambered bar curls
    1- 100 X 7
    2- 90 X 8

    -Layne "You can hate me now... but I won't stop now"
    Originally Posted by str8flexed View Post
    yesterday's workout

    leg day: speed work
    all quad exercises supersetted with calf or hamstring exercises

    box squats

    10 sets of 3 with 275

    leg extension
    1- stack (285) X 8
    2- stack X 8
    3- 265 X 10
    4- 265 X 10
    5- 245 X 12
    6- 245 X 12

    adductor machine
    1- stack (200) + 25 lbs X 20 reps

    glut ham raises
    1- bodyweight + 20 X 7 reps
    2- bodyweight + 20 X 7 reps
    3- bodyweight + 20 X 6 reps

    lying leg curls
    1- 210 X 6
    2- 210 X 6

    single leg curls
    1- stack (110) + 25 lbs X 7
    2- stack + 15 lbs X 9

    leg press calf raises
    1- 780 X 9
    2- 780 X 9
    3- 780 X 9
    4- 780 X 8

    seated calf raise
    1- 270 (six 45 plates) X 7
    2- 260 X 8
    3- 245 X 10
    4- 225 X 13

    donkey calf raises
    1- stack (330) + 45 lbs X 13
    2- stack + 45 X 12

    -Layne "Don't let them say that you can't be the things that you want... don't believe them... you gotta take your best shot! BLOW THEM AWAY! BLOW THEM AWAY"
    Originally Posted by str8flexed View Post
    today's workout

    all back sets were supersetted with chest or triceps exercises
    all bicep & shoulder exercises were supersetted together

    supinated grip pulldowns
    1-280 X 7
    2-280 X 7
    3-280 X 6
    4-270 X 8

    close grip pulldowns
    1-250 X 7
    2-240 X 8
    3-230 X 9

    bent over dumbell rows
    1-105s X 10
    2-100s X 12
    3- 95s X 13

    dumbell rows braced against incline bench
    1- 65s X 14
    2- 65s X 13

    Flat dumbbell presses
    3 sets of 5 with 130s

    cable cross overs
    1- 120 X 12

    pec dec
    2 sets of 15 with the stack

    seated overhead dumbbell tricep extension
    2 sets of 6 with the 125 lb dumbbell

    reverse grip cable pressdowns
    2 sets of 12 with the stack (215 lbs)

    dip machine
    1- stack (330) + 45 X 12
    2- stack + 45 X 13
    3- stack +45 X 12

    dumbbell preacher curls
    3 sets of 5 with the 45s

    reverse grip cambered bar curls
    1- 100 X 6
    2- 90 X 8

    lateral raises
    1- 55s X 8
    2- 50s X 10

    reverse pec dec fly (for rear delts)
    1- stack (220) X 7
    2- 200 lbs X 8

    lateral raise machine
    1- stack (150) X 12; drop to 120 lbs for 3 reps
    2- same

    -Layne "Cannot stop this, you cannot break this, you can't out run this... get your ass out the way!"
    Originally Posted by str8flexed View Post
    speed squat day

    all quad exercises supersetted with calf exercise & later hamstring exercises

    band squats

    205 lbs + strong bands... i believe they are 100+ pounders
    10 sets of 3, resting around 1.5 minutes between each

    leg extensions
    1-270 X 9
    2-255 X 10
    3-255 X 11
    4-240 X 13
    5-225 X 15
    6-225 X 15

    glut-ham raise
    1- bodyweight + 10 lb plates in each hand X 6 reps
    2- bodyweight + 10 lb plates in each hand X 6 reps
    3- bodyweight + 10 lb plates in each hand X 6 reps; dropped the plates after the sixth rep & did 2 more with just bodyweight

    lying leg curl
    2 sets of 5 with 210 lbs

    standing single leg curl
    1- stack (120) + 25 lbs X 7
    2- stack + 15 X 8

    calf raise on leg press
    1- 780 X 11
    2- 780 X 11
    3- 780 X 10
    4- 780 X 10

    donkey calf raise machine
    1- stack + 45 lbs X 13
    2- stack + 45 lbs X 12

    seated calf raise
    1- 270 X 7
    2- 260 X 8
    3- 245 X 9
    4- 230 X 11

    leg adductor machine
    1- stack (220 lbs) X 20 reps going for a really really deep stretch on each rep

    -Layne "I, I stand, not crawling... not falling down. I, I see, the demons... that drag me down!"
    Originally Posted by str8flexed View Post
    Today's workout: heavy squat day

    9 sets of deep squats with the following

    315 X 3
    330 X 3
    340 X 3
    355 X 3
    370 X 3
    385 X 3
    395 X 3
    410 X 3

    then 3 sets of partial squats with the following
    475 X 3
    475 X 2
    475 X 2

    Leg extensions
    1- Stack + 5 lbs X 8
    2- Stack X 9
    3- 275 X 11
    4- 270 X 11
    5- 255 X 12
    6- 255 X 12

    leg curls using the cable stack and ankle strap
    1- 90 lbs X 9
    2- 80 lbs X 11

    single leg curls on machine
    1- 110 X 12
    2- 120 X 10
    3- 115 X 10

    single leg calf raise (on mini-hack squat machine)
    1- 210 X 8
    2- 210 X 8
    3- 190 X 10

    donkey calf raise
    1- stack X 15
    2- stack X 15
    3- stack X 15

    seated calf raise
    1- 260 X 8
    2- 245 X 9
    3- 230 X 12
    4- 215 X 14

    -Layne "So when you fall to the ground, and finally get back to reality, no one is around... tell me how does it feel to be the enemy!?"
    Originally Posted by str8flexed View Post
    I pretty much use the same things all the time

    -whey protein isolate (substance WPI)
    -BCAAs (xtend)
    -creatine monohydrate (creaform)
    -glucosamine
    -fish oil capsules
    -anti-oxidant (NOxidant)
    I add in sesamin when cutting

    Today's workout: back/shoulders/biceps.

    *all sets were supersets to cut down on time, first part of the workout was back supersetted with shoulders, the second half was back supersetted with biceps... what a pump!

    T-bar row
    3 sets of 5 with 250

    close grip cable row
    1- stack (300 lbs) X 8
    2- stack X 8
    3- stack X 7

    machine row
    1- stack + 50 lbs X 11
    2- stack + 50 lbs X 10

    close grip pull ups, bringing whole body up parallel with pull up bar
    3 sets of 8

    dumbbell pullovers
    1- 110 X 7
    2- 100 X 8

    machine pulldowns
    2 sets of 10 with 340 lbs

    pull down machine (shaped like a pull up bar... weird looking but feels GREAT)
    1- stack (285) X 11
    2- 270 X 13
    3- 255 X 15

    dumbbell presses
    5 sets of 5 with 65s (haven't done these in months so I'm starting light & building up to 100-110s over the next 6-8 weeks)

    single arm cable lateral raises
    1- 60 X 8
    2- 60 X 8
    3- 50 X 11

    rear delt machine
    1- stack (220) X 5; supset set with bent over laterals with 30 lb dumbbells for 5

    bent over laterals
    1- 32.5s X 10
    2- " "

    lateral raise machine
    1- stack (150) X 12
    2- stack X 11
    3- stack X 11; drop to 130 for 3 more

    cable curl
    1- stack (200) X 10
    2- stack X 8
    3- stack X 8

    spider dumbbell curls
    1- 50s X 10
    2- 45s X 12

    spider braced curls
    1- 80 X 12

    hammer curls
    1- 50s X 9
    2- 45s X 13

    -Layne "I'm minding my own business, I am doing... nothing wrong!"
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    I lied, this is the real last one!! Damn its a lot....

    Originally Posted by str8flexed View Post
    you mean my first upper day of the week?

    today's volume squat day

    I am at the Jr. Nats in chicago and I happened to be working out legs alongside Melvin Anthony & Charles Glass. That was pretty cool.

    *all quad exercises were supersetted with either a calf exercise or a hamstring exercise (at the beginning it was calves... at the end it was hammies)

    Squats

    6 sets of 8 with 315

    squat machine (never used this particular machine before but you load it from the sides & then you put your shoulders against the machine and you face the actual apparatus... it felt damned good. I saw Melvin using 5 45s on each side so I decided i'd start with 3 and the ensuing madness followed

    3 plates for 25 reps (i felt good so i just kept going )
    4 plates for 15 reps
    5 plates for 12 reps.

    I don't know how many reps melvin was doing it for but needless to say I felt pretty good about myself after that lol. At least I wasn't getting blown out of the water!

    leg extension

    1- 200 X 15
    2- 225 X 11
    3- 212.5 X 12
    4- 200 X 14
    5- 200 X 13
    6- 175 X 15

    good mornings
    2 sets of 5 with 225

    leg curl
    2 sets of 15 with the stack (200 lbs)

    seated calf raise
    1- 205 X 13
    2- 205 X 13
    3- 250 X 11
    4- 250 X 11
    5- 275 X 8
    6- 275 X 8

    donkey calf raise
    1- stack X 20
    2- stack X 20

    standing calf raise
    2 sets of 8 with the stack


    -Layne "You can try but you can't deny me... I survive! Like a lie that just won't die... I survive!"
    Originally Posted by str8flexed View Post
    started my russian squat routine today

    first workout of the week (3 squat workouts per week)

    speed box squats (45-90 secs rest between each set)
    10 sets of 3 with 275

    leg extensions
    2 sets of 6 with the whole stack (285) + 15
    2 sets of 8 with the whole stack +5
    2 sets of 10 with 270

    glut ham raises
    3 sets of 5 with bodyweight + 20 lbs

    lying leg curl
    2 sets of 7 with 210 lbs

    single leg curls
    2 sets of 9 with whole stack + 10 lbs

    leg adductor machine
    20 super slow reps with stack

    standing calf raises
    2 sets of 7 reps with 375 lbs
    2 sets of 8 reps with 365 lbs
    1 set of 9 reps with 355 lbs

    seated calf raise
    2 sets of 6 with 270 lbs
    1 set of 7 with 255 lbs
    1 set of 8 with 240 lbs
    1 set of 10 with 225 lbs

    -Layne
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    bump
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    im confused about the 'rack pull' apart from using a barbell on a bench but that seems really risky
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    Originally Posted by lespaulsarecool View Post
    im confused about the 'rack pull' apart from using a barbell on a bench but that seems really risky
    look up rack pulls

    your in a squat rack and adjust the rack deping on how much u wanna pull

    its like a partial deadlift, but it focuses on almost all back
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    good thread for analyzing laynes training style! nice work
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    Thumbs up

    1. Power Upper (Coupounds, low reps, heavy weight)
    2. Power Lower (Coupounds, low reps, heavy weight)
    3. Hypertrophy Chest/Arms (Higher reps, more sets)
    4. Hypertrophy Shoulders/Back (Higher reps, more sets)
    5. Hypertrophy Legs (Higher reps, more sets)


    ^Resembles westside principles: ME for the POWER and RE for the Hypertrophy. Thanks for bringing this up warbird, these types of workouts aren't seen as much here as they are at IA's site but are all based off the same ideas. Best way to set up a routine if you ask me. I've been doing something very similar in my journal and it kicks ass.
    Workout Log: http://forum.bodybuilding.com/showthread.php?t=125391261
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    WOW, this is the best idea I've ever seen. I was just now working on a schedule for my next bulk, and now that I've seen this, its goin in.
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    Originally Posted by canyonracerx View Post
    1. Power Upper (Coupounds, low reps, heavy weight)
    2. Power Lower (Coupounds, low reps, heavy weight)
    3. Hypertrophy Chest/Arms (Higher reps, more sets)
    4. Hypertrophy Shoulders/Back (Higher reps, more sets)
    5. Hypertrophy Legs (Higher reps, more sets)


    ^Resembles westside principles: ME for the POWER and RE for the Hypertrophy. Thanks for bringing this up warbird, these types of workouts aren't seen as much here as they are at IA's site but are all based off the same ideas. Best way to set up a routine if you ask me. I've been doing something very similar in my journal and it kicks ass.
    Originally Posted by kamikazikid View Post
    WOW, this is the best idea I've ever seen. I was just now working on a schedule for my next bulk, and now that I've seen this, its goin in.
    Thanks guys, i cant take credit tho, I copied Layne
    I love it cause it combines heavy weights (which i love) with some more high intensity hypertrophy stuff, so you get the best of both worlds
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    Registered User MS1987's Avatar
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    Thanks for all the info. This is a very appealing routine, as many others have pointed out.

    I always thought working chest and shoulders on back to back days is not a good idea. How is it working for you? I also see that you are working your bi's on your hypertrophy day with chest, than doing back the next day, thus working your biceps indirectly on the day after working them directly. How has that gone?

    How effective do you think it would be if the hypertrophy days were setup as chest/tri, back/bi, shoulders/legs?
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    Originally Posted by MS1987 View Post
    Thanks for all the info. This is a very appealing routine, as many others have pointed out.

    I always thought working chest and shoulders on back to back days is not a good idea. How is it working for you? I also see that you are working your bi's on your hypertrophy day with chest, than doing back the next day, thus working your biceps indirectly on the day after working them directly. How has that gone?

    How effective do you think it would be if the hypertrophy days were setup as chest/tri, back/bi, shoulders/legs?
    taht set up sounds good. I dunno, this is how layne had it (he changed it to shoulder/arms now tho) and i seem to recover just fine, so im sticking with it.
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    Thumbs up

    wow dude, great compilation, This is a work of art.
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    Originally Posted by saku View Post
    wow dude, great compilation, This is a work of art.
    Thanks man, eventaully im gonna make it more organized, maybe get it made into a sticky...
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  26. #26
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    this all looks good, but where do you fit regular deads?
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    Originally Posted by SleepLifter View Post
    this all looks good, but where do you fit regular deads?
    Im pretty sure Layne switches squats or front squts with deads some times
    so you would put it in on lower power days
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    ahhh..that's a great Idea
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  29. #29
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    great job Ian. This is awesome
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  30. #30
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    Originally Posted by str8flexed View Post
    great job Ian. This is awesome
    no problem man
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