Plans is A
side bends is B

So one week its A(mon) B(wed) A(Friday)
Next is B(mon) A(Wed) B(Fri)

etc

Is your total raw or equipped?

And do you train at West side?

This post was edited by StedieMonster on Jul 7 2013 09:44pm

What's up.

I've been receiving criticism off my routine. I've been told that I should modify a few things to achieve maximal potential, such as lower the volume in pull days, not to work hypertrophy and strength in alternate in the same split, and more. My goal is to gain muscle and strength, as most people working out in a gym.:p
Here is my current routine.

Monday: Push 1
Tuesday: Pull 1
Wednesday: Off
Thurdsay: Push 2
Friday: Pull 2
Weekend: Legs

For every exercise, I perform 4 sets excluding the warm-up.

Push 1
BB Flat Bench 185x5
BB Inclined Bench 135x6
BB Shoulder (Smith machine) 45 each side x8
Lateral DB Raises 20x10 with a dropset 10x10
Pec Deck 145x8
Pull Downs (V Bar) 120x10
Close Grip Bench 115x10

Pull 1 (hypertrophy)
Pull downs (wide grip) 120x8
T-Bar Rows 4 plaques de 25x8
Seated Low Row (LF Cable) 120x8
DB Rows 60x10
DB Shrugs 80x12
Rear Pec Deck
BB Curls 60x10
Abs

Push 2 (alternating strength (5 reps)/hypertrophy (8-10 reps) on week1/week2:
DB Inclined 70x5
DB Flat 80x5
DB Press (Shoulders) 60x5
DB Inclined Flys 25x8
Diamond Push-ups (15 lbs sur le dos) 10x
Rope tricep exercise 80x8
Skull Crushers 55x8

Pull 2 (Strength)
Deadlift*
Pull downs (V bar) 150x5
BB Bent over rows 155x5
Lat Row Machine Pulls One Arm 115x5 (2x 45 and 1x 25)
DB Rows 80x5
BB Curls 75x5
Abs

Legs
Squat ATG 225x5
Leg Press 6 platesx10
Walking Lunges 20 steps with 65 lbs DBs
Leg curl
Calves

*Deadlift: I am now following this program for the deadlift, 1 RM being 335: http://forums.d2jsp.org/topic.php?t=52336861&f=60

-----

Thanks for looking

No I do not train at westside.

They are both. my best geared is 640/350/540
raw is 512/300/567




You should do a strength based routine, eat a fuck ton and drink a gallon of milk daily.

good to see you are still on the forums buddy. what kind of routine do you think would help my grappling?

lots of grip strength required, total core and back strength. lots of explosive intervals....

ill try to find a video for ya.

This post was edited by Honestly on Jul 23 2013 07:21pm

Hi I have a question which I'm hope you could help with.

The first part of summer I weighed around 230 pounds and within 1.5 months I was about to trim down to 213.5.

All I did was exercise more and eat about half or a third of what I usually ate.

However now for some reason, for about a week and a half, my weight does not go up or down. It's frustrating to see that even though I increased the amount I do cardio my weight is being stubborn and refusing to budge.

Is there any advice you could give me that could help me overcome this wall that I am at?

I do around 1-2 hours of cardio every day and every other day I lift weights for about an hour to an hour and a half.

Thank you very much.

lightman has a great thread. you prolly lost a lot of water weight which is why it went down so fast early on. and it's only been a week. wait on it

http://forums.d2jsp.org/topic.php?t=61584284&f=60

/edit: kevin?? just noticed it's you lol

This post was edited by carteblanche on Jul 27 2013 05:08pm

Well at first it was water weight (around 5 pounds) but now it's just remaining still. I'll check out that thread. And yeah it's me bro! xD Long time no see hahahaha

Ever since I started getting more into nutrition I've been working on a calorie deficit. I'm looking forward to wrapping this cutting cycle up in 2-3 weeks. After that I'll up calories and focus on strength, and some advice would be very welcome.

My plan is to spend the first two weeks post-cut on what I believe is maintenance (BMR*1.2 on off days / *1.375 on training days) and take it from there. Not a fan of static intakes. I'm thinking of adding 10% on top of maintenance, goal will be to gain 2-3 pounds a month.

At the same time I will be starting SL 3x5. I'm not sure exactly on what to start out at though. Was thinking of arranging it so I will hit current 5RM at about week 5? I'd also like to add weighted dips and chins as accessory, but unsure on which day would be best to do what? I was thinking of doing it 2 or 3 sets of 5.

Gonna use the progress model described in strong lifts, where 3 consecutive fails at 3x5 results in 10% weight decrease, and then working up again. After this happens the second(?) time, switch to 1x5 on the specific lift. Should progress be the same on dips and chins?


For what it's worth, current 5RM in KG is approx.: 130 / 80 / 105 (DL/Bench/Squat).

Priorities for now will be to gain strength while minimizing fat gains.