post your work out program

**snakeman** · 09-08-2002, 11:40 AM

mon- chest and tri's
tues- shoulders
weds- back/ bi's
thurs- legs heavy / hams
fri- legs -calves-hams- touch up abs and other smaller muscles.

mon abs crunches 150
tues cardio 30 min
weds abs bent over weighted 150
thurs cardio 30 min
fri abs hanging uppersn 100
sat and sun rest.

**kendo** · 09-08-2002, 12:02 PM

Sun Cardio /abs calves
Mon rest
Tue Back Bi
Wed Cardio
Thurs Chest/Tri
Fri Cardio
Sat Legs/shoulders

Snakeman do you hit quads again on Fri after heavy on thurs I dont understand why you dont do hams on thurs is your workout high volume?

**Charger** · 09-08-2002, 12:19 PM

I do a three day split but not on set days, I rotate them working out 4 days a week
This week
Fri: Chest/tri's/shldrs
Sat: Legs/abs
Sun: off
Mon: Back/Bi's
Tues: Off
Weds: Chest/Tri's/abs
Thurs: Off
Fri: Legs/abs
Sat: Back/ Bi's
get it?
I work out on Mon/Weds/Fri/Sat rest Tues/Thurs/Sun.
This way I get 5 days rest per body part.
This is part of my GVT, I will go back to 3 days a week in four weeks.

**Richie** · 09-08-2002, 04:21 PM

MON....chest,biceps,triceps.........TUE.....back,a bs.....WED....off.....THUR.....shoulders.........F RI......legs,abs.........SAT...i do all my favorite upper body exercises with light weights and cardio till i'm completely depleted then start carbing up after keto all week.Richie

**IPR** · 09-08-2002, 06:04 PM

Has been

Mon - rest
Tues - Back/Bi
Wed - Rest
Thurs - Shoulders
Fri - Rest
Sat - Legs/calves
Sun - Chest/Tris

I found that I am still weary on Sun from my leg day so am going to switch to

Mon - Rest
Tues - Shoulders
Wed - Rest
Thurs - Back/Bi
Fri - Rest
Sat- Chest/Tris
Sun - Legs

**snakeman** · 09-08-2002, 07:10 PM

hey kendo;
no i dont hit quads agian on fri. i use fri for isolating my lower legs. i do pyramid training on all sets.
fri's are my if i wasnt happy working a particular body part i go back and isolate and work it right.
im anal a perfectionist, and sometimes it bites me in the arse to be that way.
thurs i go real heavy on legs quads and i work the saddles at diff angles. i do due hams on thurs i forgot to put it in. senoir moment.lol

**Macattack** · 09-08-2002, 08:10 PM

Send $99.99 to whatacon@attbi.com

Happy to share my secret program with you

thanks

**tracyb555** · 09-08-2002, 09:31 PM

I've backed off from my regular weight training program as I'm in my final 5 weeks of marathon training. But prior to this point,I was doing:

SUN: Cardio
MON: Back/Biceps/Abs
TUES: Rest
WED: Legs
THURS: Cardio
FRI: Chest/Shoulders/Triceps/Abs
SAT: Cardio (Long run)

I would sometimes alternate the rest day with another cardio day, but that was a typical week.

**ctgblue** · 09-09-2002, 05:53 AM

Originally posted by Macattack Send $99.99 to whatacon@attbi.com
Happy to share my secret program with you
thanks

Sorry Mac, already sent mine to imacrappytrainer@ripUoff.com.
Still waiting, but it's only been 13 weeks.

**ctgblue** · 09-09-2002, 06:02 AM

Usually try the following
Mon- legs, incline shrugs
wed- chest, shoulders, tri's
Fri- back, bi's, traps
Crunches and back hypers done before and after every workout
Mixed cardio on weekends, tennis, cycling, golf (as bad as I play it IS cardio)
When work and travel prohibit, I will combine to 2 workouts

**Hibiscus09** · 09-09-2002, 08:54 AM

I lost my regular workout program at the beginning of this summer & can't seem to be able to find it.

But if I do find it again, this is how it normally goes:

Chest/triceps/cardio
abs/cardio
Back/biceps/rest on the cardio
abs/cardio
Shoulders/calves/cardio
Legs/stumble out of gym
Rest or just cardio

**snakeman** · 09-09-2002, 10:41 AM

uuummmmmm mac;
must have secret training program and not want to share.lol
after i spend my cash on supps none left to see macs program aaaaaahhhhhhhhhh.lol.

we are all pretty much close in our styles, i noticed that hibiscuss does a ton of cardio, must be a lady thing, if we ran that much on treadmill we wouldnt have any muscle left. lol

**Hibiscus09** · 09-09-2002, 12:46 PM

Snakeman -- I guess that explains why I don't have a whole lot of muscle!

At least it stops my butt from getting real wide.

**keegan** · 09-09-2002, 01:51 PM

My usual week of traning goes like this. My weight lifting I do at home in the afternoon. Sometimes I go to the gym if I feel like a change of scenery.

Mon. back / biceps

cardio at night during lunch at work

tues. Abs and stretching during the day / Cardio at work

wed. Chest / triceps

cardio at work

Thursday. REALLY hectic day... Try to get abs in (don't always succeed) Cardio at work.

Friday. squats / hams / calves / shoulders / traps
cardio at work.

saturday and sunday . Collapse. work my thumb changing channels on the TV, have a (1or 2) beer, take naps, maybe do a few chores, take another nap. etc.

Eat 7 meals a day
Try to get about 400+ grams of carbs on days I don't lift and 500+ grams on days I do lift.
Eat at least 250 grams protein a day only counting the pure protein sources. (i don't inclue the little protein I get in breads and pastas and such in the protein total)

been lifting for close to a year but as part of general health and trying to lose fat. I used to weigh 270 and decided that I wasn't going to be that way anymore. I started dieting and learning and reading and adjusting the diet and excercising until I got below 230.
I just started trying put on muscle for real ( bulking up) about 3 weeks ago. I'm now in week 4 and I've been steady gaining about 2 pounds a week and It doesn't feel like its going around my middle. :-) Although I'm still carrying the love handles (They've been impossible for me to budge so far) I'm hoping that putting on some muscle mass over the next couple months will help me trim those off when I go into a cutting cycle after the first of the year.
I've made some definate strength gains and the new muscle is starting to show! :-) now sporting 17 1/2 inch hard, no jiggle biceps baby. I've gone from barely being able to bench 175 to pushing up 225 with authority and now that I'm eating to gain again, the strength gains are coming quicker.

I'm 38 years old and plan on being in the best shape of my life by the time I'm 40.

I feel good about it and think I'm well on my way.

**snakeman** · 09-09-2002, 02:46 PM

good work keegan;
just goes to show you that when we put our minds to it anything is possible.
age doesnt have nothing to do with mind over matter.

**Macattack** · 09-09-2002, 05:59 PM

Ok alright i wont charge ya guys/gals your all great pepe's..

Here it is sorta....as my routine changes frequently this will be this weeks.

Monday- shoulders

Tuesday- legs/cardio w/partener

Wednesday-Arms

Thursday-Off

Friday-back/cardio

Saturday-Chest w/partener

Sunday-Off

What i prefer to do is work everything to near exhaustion, pyramid everything 4 -15 reps when i can only do 4 reps i start back down. I usually do betweeen 4 and 6 different excercises for each work out. Working good for me.

I hate doing 2 body parts per workout i have tried it and i am to exhausted after 1 body part so i try to hit the gym 5 days a week but its usually 6.

**gbat** · 09-09-2002, 06:13 PM

Not tryin to be a kiss ass but I really appreciate this thread! Thanks Snakeman for starting it and everyone who's chimin' in. Nice to see how workout templates are more than just theories but in use by real people who are getting results. Great for a re-beginner like myself!

**snakeman** · 09-09-2002, 07:17 PM

any time bro;
i thought that we needed to see what everyone is doing.
it is vital that we review our training so that we can change it if someone else has a better way of doing it.
i am glad this thread is getting good input. thanks to all.

**ctgblue** · 09-10-2002, 02:25 AM

Made this a sticky for the next couple of weeks at least.
Let's try to keep the posts, on this one, workout specific. If possible.

**WonderwomanMN** · 09-10-2002, 08:18 PM

~back/legs/abs~Cardio
~cardio
~arms/shoulders/abs/cardio
~(yep you guessed it) c-a-r-d-i-o..
Rest
~cardio...something fun..bikeriding/swimming etc
~back/legs/abs/cardio

Cardio is definately a girl thing....

**bowdenj** · 09-10-2002, 09:56 PM

(my first post I think):

Monday: Chest; Treadmill 30 mins 4/6 mph
Tuesday: Arms; Treadmill 30 mins 4/6 mph
Wednesday: Shoulder; Treadmill 30 mins 4/6 mph
Thursday: Legs (favorite night)
Friday: Back Treadmill 30 mins 4/6 mph

Weakest to Strongest bodyparts:

Back;
Arms;
Shoulders;
Chest;
Legs;

**Charger** · 09-11-2002, 03:34 AM

Welcome bowdenj,
What you primary goal with that routine, weight lose?

**bowdenj** · 09-11-2002, 02:31 PM

Charger:

My goals:

Trying to lose fat:

stats 09/10/02:

5'10.5"
37 years old
19.5%
196.5

Been sort of slacking off on intensity in
weightlifting workouts. Last night tried
to up the intensity (arm night last night).

**Charger** · 09-11-2002, 03:32 PM

With all that cardio I was hoping you would say weight loss. Carry on man.

**snakeman** · 09-13-2002, 03:54 PM

hey bro's and gal's
sorry i havent been here but i had to go out of town. good posts so far.
how many times do you folks change up your program. or rep amount.
i have just started this program that i listed above 2 months ago.
i am now changing my reps. i will now go 664 with heavy wieght.
insted of 886.
more weight more power, this is my power phase. when i a, cutting i use 886 and lean bulking is 664. peace and thank you for makeing this a sticky.

**kendo** · 09-16-2002, 03:38 AM

I've found that my leg/shoulder workouts have become too long and also shoulders aren't getting the benefit of being trained alone. I'm gonna try and do 4 sessions week with shoulders/abs on their own and have a leg day with calves as well. I was doing a short 4th session anyway for calves and abs. What dya's think?

**snakeman** · 09-16-2002, 07:34 AM

my longest day is wed back and bi's. i do legs by thereselves because it would be to long to add other groups. remember that is why i have fri to touch up the muscle group which needs extra attension. try this way you might like it.
also change up your reps to fix weekest link on your body.
right now i am in power set. 6 6 4 heavy. and pyramid your weight. hope this helps.

**kendo** · 09-16-2002, 08:15 AM

Snakeman a lot of people up the reps on their weakest bodypart and that is in fact sometimes the problem. A bodypart can be lagging because it is overtrained. I have seen endless guys with weak legs because they do too many sets they see it as a lagging bodypart and hit them with even more volume. I use HIT techniques with high intensity using drops or forced reps to failure and not pyramid techniques which in effect you are fatigued by the time you reach the heaviest set. I try to keep workouts as short as possible conserving glycogen to speed recovery and then growth hence the 4 day split to shorten workout time.

**IPR** · 09-16-2002, 05:02 PM

Kendo, I used to do shoulders after legs on the same day, but realised I was really too wacked to do anything after legs. So, like you I have added a 4th w/o soley for shoulders. I have found I enjoy this very much and can spend longer on this group which although not neglected wasn't being punished, and do quite alot of sets (I know this isn't your style). Shoulders seem to recover quickly as well, but to prevent overtraining they follow legs and preceed back/bi in my workout week with a rest day either side. Results have been good so far.

**snakeman** · 09-16-2002, 05:16 PM

kendo;
the hit system that you are doing are you happy ? and do you feel that you are working your body to full potential?

if this is a redundant question sorry but i am always open to new ideas re; bbing. thanks don

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