Quote (45sz @ Dec 11 2011 01:34am)

Alright ray, hoping you can throw me some suggestions for a workout routine/split.

Goals: STRENGHT.

Current:
bench- 260
squat-300
deadlift-305x4
seated DB shoulder press- 70sx4


I have been nailing PRs every week, getting alot stronger and noticeably bigger.  but im always so DAMN SORE.
diet/supplementation/intensity/motivation/REST is on key. IN THE ZONE.

I need to figure out a routine that my body can handle for lifting such heavy weight.
MY body cannot recover from doing your 5x5 strenght 5 day split... ive even tried it with 15 sets per day. and i just cant handle it haha.

Exercises i usually do throughout the week..., am i doing to much if im training for strenght?( maybe thats why im always sore)

Heavy Flat Bench PRess
              - Incline DB PRESS
              - Incline DB FLIES
Heavy Squats
            -  BB Lunges
            -  Leg Extension
Heavy Deadlifts
          -  BB Ro w
          -  Weighted Pullups
Heavy DB seated Shoulder press
          - Power Cleans
          - Standing Military press
          - UPwright Rows

          - weighted dips/ chins
          - closegripbench/ BB curl
   
-Ive tried 3x a week ABA, BAB  5x5/3x3 and it worked good, i might end up going back to that if i cant figure something ou     

Any ideas for a 4 or/and 5 day split?
    -Must include the bolded exercises above, i like to go heavy with them, 1-5 rep range for the working sets.
    - The other exercises  are optional/ but not necessary...
    - i cant deadlift/squat back to back days. need to be at least 2 days apart...

Wanted to see what you think

thank you

Quote (MegaVovaN @ Dec 11 2011 04:52am)

Hey raynor, hows your med school going? graduating any time soon?

Quote (HaloGod @ Dec 11 2011 06:17pm)

how do u recommend tanning during the winter?

Quote (RenegadeWoom @ Dec 11 2011 11:51pm)

so basically i was doing chest,bicep // back,tricep // legs,shoulders and abs every 2 days


now i switched to this schedule and its been like 2 weeks and i already see my body get way more definition and size , but on the other hand i find this schedule to be pretty damn long ( like 2:15 at the gym ) by doing this 5x a week do you think i will overtrain myself or ? so far i dont feel exhausted , except my legs after the second time are fucking sore as hell and i cant even sit on the toillet lol


so my first day is : chest , back , legs


Barbells Bench press : 15/10/8/6/4
Barbells incline bench press : 10/8/6/4
---Every 2 workout switch barbells to dumbbells—
Dumbbells flys : 3x10/8/6
Pullovers : 3x15
Parallel dips : 3x15/10/8

Wide grips chin ups 4X10 ( ADD WEIGHT IF U CAN )
Close grip chin ups 4X10 ( ADD WEIGHT IF U CAN )
Bent over barbbell rows 4X15/12/8/6
Lat pulldown reverse 4x10-12

Squats : 20/10/8/6/4
front squats: 4x10/8/8/6
stiff leg deadlift : 3x10
Calf raise 4x15/10/8/8





day 2 arms , shoulders


Millitary press 15/10/8/8/6
Lateral raise 4x8
Bent over dumbbels laterals 4x8
Shrugs 3x10


Skull crusher 15/10/8/6
Tricep dumbbells extension up/down 3x10
Tricep pushdown 3x8

Barbell curls 5x15/10/8/6/4
Incline dumbbell curls 4x8
Concentration curls 3x8
Wrist curls + wrist curls reverse superset 3x10




what do you think ? found this workout in arnold bodybuilding encyclopedia

Quote (Ladsy @ Dec 12 2011 02:06am)

Sup rayndaddy,

I have an issue which has been bothering me for a little while...

My gym towel after sweating a lot, smells inhuman. I'll explain, it's not a body odor smell like arm pits.. It actually smells chemical, like toxic it's pretty startling.

I googled around a bit and one answer I came up with was that I could be getting too much protein than my body can use and it's being turned into ammonia and secreted out my skin?

Thanks....

Quote (*StyLuS* @ Dec 12 2011 11:43am)

Is there a difference between eating immediately when you wake up and waiting like 45 - 1hr before you eat in the morning?

same question for vitamins and such (vit c, d, multi, fish oil)

Quote (Bean` @ Dec 12 2011 01:48pm)

im taking a week off from working out for a week, i guess its called a deload.. hoping this week off helps repair my lower back. is there anything i should change about my diet for this week, should I do any kind of workout or what?

Quote (dgkblack @ Dec 12 2011 03:45pm)

Is it good to throw in a mini cut during a bulk (maybe 2-3 weeks) to clean up any gains from my shit diet?  My diet went to shit because of finals, and i'm talking in like 2 meals a day consisting of like half a bag of cerial each with almond milk lol.  I just don't have the time to cook until wed (finals started today).  Already at 15-16% BF as well

Quote (g4mer @ Dec 12 2011 11:47pm)

Hey Can you or anyone link the guide to Raynor's home workout routine