looking for a New routine, anyone want to help?

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  1. Thanks for the advice everyone.
    I started the workout on monday, and man does it kick your ass.
    I am going to run phase one for 2 weeks, phase 2 for two weeks and switch back and forth with it.

    I been going straight from my workout into some LISS per Milas advice and I think I can see a difference in a week. I am the same weight, but I am starting to lean out a little bit. The pooch as I like to call it (lower belly fat) has shrank, I am not sure if it is a result of the diet/workout or from a month of tummy vacuums. Either way I am very happy with what is going on and I am going to keep doing this for about 4-6 weeks and then it is onto a new cycle for summer.


  2. Quote Originally Posted by indysoccer16 View Post
    Thanks for the advice everyone.
    I started the workout on monday, and man does it kick your ass.
    I am going to run phase one for 2 weeks, phase 2 for two weeks and switch back and forth with it.

    I been going straight from my workout into some LISS per Milas advice and I think I can see a difference in a week. I am the same weight, but I am starting to lean out a little bit. The pooch as I like to call it (lower belly fat) has shrank, I am not sure if it is a result of the diet/workout or from a month of tummy vacuums. Either way I am very happy with what is going on and I am going to keep doing this for about 4-6 weeks and then it is onto a new cycle for summer.

    sounds good brother...Enjoy!!
    Recoverbro Elite
    "This is what we've been working on"
    •   
       


  3. Just another suggestion for you that I use. This is my workout. These are sample weights as my weights are much higher right now , but you get the idea.

    This will keep your heart rate jacked, shred fat right off you. Give it a look see. Seems like you already have some solid advice here, but being a rep I thought I'd toss my routine out here. People have offered to pay for it...... and yours for free. Enjoy brother.


    Now, with chest day you can change it out to use DB one and BB on the other instead of mix and match just to make sure your CNS gets the overload from a very heavy BB press once a week. That will keep your strength up, but if you are looking to cut up, mixing and matching the DBs and BBs is just find IMO.
    ______________________________ ________________
    Everyday is setup as 4 "circuits" (denoted as c1, c2, etc...). I'm calling them that bc there isn't a better word for it, but I will explain as much as I can. If you are confused, ****ing ask.

    Everyday starts off with foam rolling and stretching for about 5-10 min depending on how many knots I find.

    On chest days, I use the cable machine with very light (7 lbs) to warm my shoulders and all the joints and ligaments around the chest. All I do is about 270 degree motion starting with my arms above my head and rotating them backwards till my hands are slightly past being parallel with my quads, then back towards my head. Start wide and as you warm up, narrow your arms to really get them stretched. This has just about eliminated any deep shoulder pain I was having.

    I'll put the exercises in the order in which I do them and their weights.

    After I finish my 3 day split, I just repeat. Vary light to heavy, Barbell to Dumbbell and then toss in some extra exercises if I see weak spots appearing. Sub whatever you like, just hit the same muscle group. Change up some exercises when your gains slow down to keep your muscles guessing. On weeks you hit everything real heavy, go ahead and take 2 ACTIVE recovery days.

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

    Day 1

    Chest / Abs (Heavy DB, Light BB)

    C1
    Flat Bench 135x 8 (warm up, you can go to 10, whatever you need)
    Flat Bench 225x10
    DB Flat 125eax3
    Full Body crunches off a bench 50 reps (my range of motion depends on which Abs I need to hit more, top or bottom. Play around with it till you are comfortable. If you can't do these, start with regular crunches until you are strong enough
    Flat Bench 225x10
    DB Flat 115x3
    Full body crunches x 50
    Flat bench 225x10
    DB Flat 105x3
    Full Body Crunches x 50
    Flat Bench 225x10
    DB Flat 100x5

    C2
    Oblique crunches x 35
    Assisted WOD x 12 (or failure)
    WOD on the legs x 8 (or failure)
    Incline DB 85x8
    Oblique crunches x 35
    Assisted WOD x 12 (or failure)
    WOD on the legs x 8 (or failure)
    Incline DB 85x8
    Oblique crunches x 35
    Assisted WOD x 12 (or failure)
    WOD on the legs x 8 (or failure)
    Incline DB 85x8

    C3
    Cable Ab Pulldowns 190 x17
    Explosive Clap Pushups flat x16
    Incline Pushups off a bench x 10 (failure is what I'm looking for on these)
    Cable Ab Pulldowns 190 x14
    Explosive Clap Pushups flat x14
    Incline Pushups off a bench x 10 (failure is what I'm looking for on these)
    Cable Ab Pulldowns 190 x12
    Explosive Clap Pushups flat x12
    Incline Pushups off a bench x 10 (failure is what I'm looking for on these)

    C4
    Side Crunches with a cable set low to the ground 30lbsx18
    Wide grip cable flies with the cable set high to emphasize upper chest, really squeeze these out and fatigue your chest 35x8 (35 is each hand)
    Close grip underhanded bench with cable set between what it was set for the first two, below your chest at least (hits same muscles as decline if you are doing it right) 25x8
    Side Crunches with a cable set low to the ground 30lbsx18
    Wide grip cable flies with the cable set high to emphasize upper chest, really squeeze these out and fatigue your chest 35x8 (35 is each hand)
    Close grip underhanded bench with cable set between what it was set for the first two, below your chest at least (hits same muscles as decline if you are doing it right) 25x8
    Side Crunches with a cable set low to the ground 30lbsx18
    Wide grip cable flies with the cable set high to emphasize upper chest, really squeeze these out and fatigue your chest 35x8 (35 is each hand)
    Close grip underhanded bench with cable set between what it was set for the first two, below your chest at least (hits same muscles as decline if you are doing it right) 25x8

    ______________________________ _______________________

    Day 2

    Legs / Arms
    This day will rotate heavy to light as well. If I feel up to it at the beginning of the week, I'll go heavy, if not I do widow makers (225x20 pyramided up to 255 for 4 sets) or leg press, whatever feels better for my lower back. If I can't do a heavy squat day at all that week, I'll put leg press in there so I can at least put some serious weight on my legs once that week


    C1
    Squats 135x15
    Squats 225x10
    21s 70x21 (or failure)
    Squats 315x10
    21s 70x21
    Squats 365x5
    21s 70x21
    Squats 315x3 (failure)

    If my forearms hurt or ache too bad to do 21s with 70, I will go lighter, If I'm hitting 21 each time, I'll go up in weight next time

    C2
    Tricep Rope Pull downs 70x12
    Behind the Head tricep extentions (or I use the rope tricep extensions) 70lb x 8
    One legged calf raises 50x15
    Traveling lunges 45x10
    Tricep Rope Pull downs 70x12
    Behind the Head tricep extentions (or I use the rope tricep extensions) 70lb x 8
    One legged calf raises 50x15
    Traveling lunges 45x10
    Tricep Rope Pull downs 70x12
    Behind the Head tricep extentions (or I use the rope tricep extensions) 70lb x 8
    One legged calf raises 50x15
    Traveling lunges 45x10

    C3
    Machine Leg extension 120eax12 (or replace with a superset on a smith doing front squats with THICK bands and go deep, deep, then go under the bar and start like you are doing regular squats but with your feet much further out, back straight to kill the hams some more)
    Weighted Pull ups BW+90x8 (whatever failure is, start with A plate if you can)
    Machine Leg extension 120eax12 (or replace with a superset on a smith doing front squats with THICK bands and go deep, deep, then go under the bar and start like you are doing regular squats but with your feet much further out, back straight to kill the hams some more)
    Weighted Pull ups BW+90x8 (whatever failure is, start with A plate if you can)
    Machine Leg extension 120eax12 (or replace with a superset on a smith doing front squats with THICK bands and go deep, deep, then go under the bar and start like you are doing regular squats but with your feet much further out, back straight to kill the hams some more)
    Weighted Pull ups BW+90x8 (whatever failure is, start with A plate if you can)


    C4
    Machine Hamstring Curls 120x8 (or replace with leg press with your heels high to hit the hams, will keep more mass than curls)
    Weighted Dips BW+90x8
    Bicep burnout (pick your poisen, the idea on this set is to fry whatever is left of your biceps, Spider curls, incline curls, preacher curls all work well)
    Machine Hamstring Curls 120x8 (or replace with leg press with your heels high to hit the hams, will keep more mass than curls)
    Weighted Dips BW+90x8
    Bicep burnout (pick your poisen, the idea on this set is to fry whatever is left of your biceps, Spider curls, incline curls, preacher curls all work well)
    Machine Hamstring Curls 120x8 (or replace with leg press with your heels high to hit the hams, will keep more mass than curls)
    Weighted Dips BW+90x8
    Bicep burnout (pick your poisen, the idea on this set is to fry whatever is left of your biceps, Spider curls, incline curls, preacher curls all work well)

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

    Day 3

    Back / Shoulders
    Once again, these rotate heavy to light if I can get 6 days in bc I'm not working with concrete on the weekends. If I am, I just play it by ear and try to Heavy DL (400+ for a couple reps) every couple weeks, 3 weeks max. If my lower back is still really sore, I will just do volume DL with anything from 225, up to 315. 315 is still light enough not to murder my lower back like 400 does. I put some sample weights in parenthesis showing what a light day may look like, if this is still too much for my lower back, I just keep 225 on the bar and rep that bitch 15 times for 4 sets. This has never hurt my back and I've been able to complete the sets regardless. Call me lucky, I say I'm determined.


    C1
    Deadlifts 135x8
    Deadlifts 225x8
    Military Press DBs 80x8
    Deadlifts 315x5 (or 315x15)
    Military Press DBs 80x8
    Deadlifts 405x3 (315 x 12)
    Military Press DBs 80x7 (failure)
    Deadlifts 405x3 (225 x failure)
    Military Press DBs 80x6

    C2
    Cable Side Lat raises (on row machine)15x8 (with these I actually do 1 side, then 1 front and that is 1 rep for each)
    Cable Front Lat raises (on row machine)15x8
    Cable rows with cables crossed and focusing on driving your shoulder blades together 80x14
    Cable Side Lat raises (on row machine)15x6
    Cable Front Lat raises (on row machine)15x6
    Cable rows with cables crossed and focusing on driving your shoulder blades together 80x12
    Cable Side Lat raises (on row machine)15x5
    Cable Front Lat raises (on row machine)15x5
    Cable rows with cables crossed and focusing on driving your shoulder blades together 80x10

    C3
    Wide Grip weighted pullups BW+90x7
    Close grip pullups (to failure, no rest between this and the first exercise throughout this circuit)
    Shrugs 315x6 (use the squat rack, take the bar and put it on the the safety portion of the rack which should put it right about the right height to just walk up, grab the BB and start shrugging it. I use a full range of motion that is circular)
    Face pulls 80lb Kettle x8
    Wide Grip weighted pullups BW+90x7
    Close grip pullups (to failure, no rest between this and the first exercise throughout this circuit)
    Shrugs 315x6
    Face pulls 80lb Kettle x8
    Wide Grip weighted pullups BW+90x7
    Close grip pullups (to failure, no rest between this and the first exercise throughout this circuit)
    Shrugs 315x6
    Face pulls 80lb Kettle x8
    C4
    Half Clean into a military press with full barbell, call me if you have questions, 135x5
    One Armed Bent over rows right arm DB 105x8
    One Armed Bent over rows left arm DB 105 x8
    Half Clean into a military press with full barbell, call me if you have questions, 135x5
    One Armed Bent over rows right arm DB 105x8
    One Armed Bent over rows left arm DB 105 x8
    Half Clean into a military press with full barbell, call me if you have questions, 135x5
    One Armed Bent over rows right arm DB 105x8
    One Armed Bent over rows left arm DB 105 x8
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html

  4. Quote Originally Posted by morry View Post
    Just another suggestion for you that I use. This is my workout. These are sample weights as my weights are much higher right now , but you get the idea.

    This will keep your heart rate jacked, shred fat right off you. Give it a look see. Seems like you already have some solid advice here, but being a rep I thought I'd toss my routine out here. People have offered to pay for it...... and yours for free. Enjoy brother.


    Now, with chest day you can change it out to use DB one and BB on the other instead of mix and match just to make sure your CNS gets the overload from a very heavy BB press once a week. That will keep your strength up, but if you are looking to cut up, mixing and matching the DBs and BBs is just find IMO.
    ______________________________ ________________
    Everyday is setup as 4 "circuits" (denoted as c1, c2, etc...). I'm calling them that bc there isn't a better word for it, but I will explain as much as I can. If you are confused, ****ing ask.

    Everyday starts off with foam rolling and stretching for about 5-10 min depending on how many knots I find.

    On chest days, I use the cable machine with very light (7 lbs) to warm my shoulders and all the joints and ligaments around the chest. All I do is about 270 degree motion starting with my arms above my head and rotating them backwards till my hands are slightly past being parallel with my quads, then back towards my head. Start wide and as you warm up, narrow your arms to really get them stretched. This has just about eliminated any deep shoulder pain I was having.

    I'll put the exercises in the order in which I do them and their weights.

    After I finish my 3 day split, I just repeat. Vary light to heavy, Barbell to Dumbbell and then toss in some extra exercises if I see weak spots appearing. Sub whatever you like, just hit the same muscle group. Change up some exercises when your gains slow down to keep your muscles guessing. On weeks you hit everything real heavy, go ahead and take 2 ACTIVE recovery days.

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

    Day 1

    Chest / Abs (Heavy DB, Light BB)

    C1
    Flat Bench 135x 8 (warm up, you can go to 10, whatever you need)
    Flat Bench 225x10
    DB Flat 125eax3
    Full Body crunches off a bench 50 reps (my range of motion depends on which Abs I need to hit more, top or bottom. Play around with it till you are comfortable. If you can't do these, start with regular crunches until you are strong enough
    Flat Bench 225x10
    DB Flat 115x3
    Full body crunches x 50
    Flat bench 225x10
    DB Flat 105x3
    Full Body Crunches x 50
    Flat Bench 225x10
    DB Flat 100x5

    C2
    Oblique crunches x 35
    Assisted WOD x 12 (or failure)
    WOD on the legs x 8 (or failure)
    Incline DB 85x8
    Oblique crunches x 35
    Assisted WOD x 12 (or failure)
    WOD on the legs x 8 (or failure)
    Incline DB 85x8
    Oblique crunches x 35
    Assisted WOD x 12 (or failure)
    WOD on the legs x 8 (or failure)
    Incline DB 85x8

    C3
    Cable Ab Pulldowns 190 x17
    Explosive Clap Pushups flat x16
    Incline Pushups off a bench x 10 (failure is what I'm looking for on these)
    Cable Ab Pulldowns 190 x14
    Explosive Clap Pushups flat x14
    Incline Pushups off a bench x 10 (failure is what I'm looking for on these)
    Cable Ab Pulldowns 190 x12
    Explosive Clap Pushups flat x12
    Incline Pushups off a bench x 10 (failure is what I'm looking for on these)

    C4
    Side Crunches with a cable set low to the ground 30lbsx18
    Wide grip cable flies with the cable set high to emphasize upper chest, really squeeze these out and fatigue your chest 35x8 (35 is each hand)
    Close grip underhanded bench with cable set between what it was set for the first two, below your chest at least (hits same muscles as decline if you are doing it right) 25x8
    Side Crunches with a cable set low to the ground 30lbsx18
    Wide grip cable flies with the cable set high to emphasize upper chest, really squeeze these out and fatigue your chest 35x8 (35 is each hand)
    Close grip underhanded bench with cable set between what it was set for the first two, below your chest at least (hits same muscles as decline if you are doing it right) 25x8
    Side Crunches with a cable set low to the ground 30lbsx18
    Wide grip cable flies with the cable set high to emphasize upper chest, really squeeze these out and fatigue your chest 35x8 (35 is each hand)
    Close grip underhanded bench with cable set between what it was set for the first two, below your chest at least (hits same muscles as decline if you are doing it right) 25x8

    ______________________________ _______________________

    Day 2

    Legs / Arms
    This day will rotate heavy to light as well. If I feel up to it at the beginning of the week, I'll go heavy, if not I do widow makers (225x20 pyramided up to 255 for 4 sets) or leg press, whatever feels better for my lower back. If I can't do a heavy squat day at all that week, I'll put leg press in there so I can at least put some serious weight on my legs once that week


    C1
    Squats 135x15
    Squats 225x10
    21s 70x21 (or failure)
    Squats 315x10
    21s 70x21
    Squats 365x5
    21s 70x21
    Squats 315x3 (failure)

    If my forearms hurt or ache too bad to do 21s with 70, I will go lighter, If I'm hitting 21 each time, I'll go up in weight next time

    C2
    Tricep Rope Pull downs 70x12
    Behind the Head tricep extentions (or I use the rope tricep extensions) 70lb x 8
    One legged calf raises 50x15
    Traveling lunges 45x10
    Tricep Rope Pull downs 70x12
    Behind the Head tricep extentions (or I use the rope tricep extensions) 70lb x 8
    One legged calf raises 50x15
    Traveling lunges 45x10
    Tricep Rope Pull downs 70x12
    Behind the Head tricep extentions (or I use the rope tricep extensions) 70lb x 8
    One legged calf raises 50x15
    Traveling lunges 45x10

    C3
    Machine Leg extension 120eax12 (or replace with a superset on a smith doing front squats with THICK bands and go deep, deep, then go under the bar and start like you are doing regular squats but with your feet much further out, back straight to kill the hams some more)
    Weighted Pull ups BW+90x8 (whatever failure is, start with A plate if you can)
    Machine Leg extension 120eax12 (or replace with a superset on a smith doing front squats with THICK bands and go deep, deep, then go under the bar and start like you are doing regular squats but with your feet much further out, back straight to kill the hams some more)
    Weighted Pull ups BW+90x8 (whatever failure is, start with A plate if you can)
    Machine Leg extension 120eax12 (or replace with a superset on a smith doing front squats with THICK bands and go deep, deep, then go under the bar and start like you are doing regular squats but with your feet much further out, back straight to kill the hams some more)
    Weighted Pull ups BW+90x8 (whatever failure is, start with A plate if you can)


    C4
    Machine Hamstring Curls 120x8 (or replace with leg press with your heels high to hit the hams, will keep more mass than curls)
    Weighted Dips BW+90x8
    Bicep burnout (pick your poisen, the idea on this set is to fry whatever is left of your biceps, Spider curls, incline curls, preacher curls all work well)
    Machine Hamstring Curls 120x8 (or replace with leg press with your heels high to hit the hams, will keep more mass than curls)
    Weighted Dips BW+90x8
    Bicep burnout (pick your poisen, the idea on this set is to fry whatever is left of your biceps, Spider curls, incline curls, preacher curls all work well)
    Machine Hamstring Curls 120x8 (or replace with leg press with your heels high to hit the hams, will keep more mass than curls)
    Weighted Dips BW+90x8
    Bicep burnout (pick your poisen, the idea on this set is to fry whatever is left of your biceps, Spider curls, incline curls, preacher curls all work well)

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

    Day 3

    Back / Shoulders
    Once again, these rotate heavy to light if I can get 6 days in bc I'm not working with concrete on the weekends. If I am, I just play it by ear and try to Heavy DL (400+ for a couple reps) every couple weeks, 3 weeks max. If my lower back is still really sore, I will just do volume DL with anything from 225, up to 315. 315 is still light enough not to murder my lower back like 400 does. I put some sample weights in parenthesis showing what a light day may look like, if this is still too much for my lower back, I just keep 225 on the bar and rep that bitch 15 times for 4 sets. This has never hurt my back and I've been able to complete the sets regardless. Call me lucky, I say I'm determined.


    C1
    Deadlifts 135x8
    Deadlifts 225x8
    Military Press DBs 80x8
    Deadlifts 315x5 (or 315x15)
    Military Press DBs 80x8
    Deadlifts 405x3 (315 x 12)
    Military Press DBs 80x7 (failure)
    Deadlifts 405x3 (225 x failure)
    Military Press DBs 80x6

    C2
    Cable Side Lat raises (on row machine)15x8 (with these I actually do 1 side, then 1 front and that is 1 rep for each)
    Cable Front Lat raises (on row machine)15x8
    Cable rows with cables crossed and focusing on driving your shoulder blades together 80x14
    Cable Side Lat raises (on row machine)15x6
    Cable Front Lat raises (on row machine)15x6
    Cable rows with cables crossed and focusing on driving your shoulder blades together 80x12
    Cable Side Lat raises (on row machine)15x5
    Cable Front Lat raises (on row machine)15x5
    Cable rows with cables crossed and focusing on driving your shoulder blades together 80x10

    C3
    Wide Grip weighted pullups BW+90x7
    Close grip pullups (to failure, no rest between this and the first exercise throughout this circuit)
    Shrugs 315x6 (use the squat rack, take the bar and put it on the the safety portion of the rack which should put it right about the right height to just walk up, grab the BB and start shrugging it. I use a full range of motion that is circular)
    Face pulls 80lb Kettle x8
    Wide Grip weighted pullups BW+90x7
    Close grip pullups (to failure, no rest between this and the first exercise throughout this circuit)
    Shrugs 315x6
    Face pulls 80lb Kettle x8
    Wide Grip weighted pullups BW+90x7
    Close grip pullups (to failure, no rest between this and the first exercise throughout this circuit)
    Shrugs 315x6
    Face pulls 80lb Kettle x8
    C4
    Half Clean into a military press with full barbell, call me if you have questions, 135x5
    One Armed Bent over rows right arm DB 105x8
    One Armed Bent over rows left arm DB 105 x8
    Half Clean into a military press with full barbell, call me if you have questions, 135x5
    One Armed Bent over rows right arm DB 105x8
    One Armed Bent over rows left arm DB 105 x8
    Half Clean into a military press with full barbell, call me if you have questions, 135x5
    One Armed Bent over rows right arm DB 105x8
    One Armed Bent over rows left arm DB 105 x8
    very good post sir

  5. wow, that is an awesome routine.
    I might give it a shot in a couple weeks since its summer and I have free time to hit the gym for more than an hour.
    Once school starts up Im screwed again though, this upcoming semeseter I have class 5 days a week which kills my gym time.


    What kind of a rest are you doing between each exercise? Or for each circuit are you busting it in the time it takes you to get to the next exercise?
    •   
       


  6. Wow that looks intense Morry. Would be hard for me to have enough extra time to do that for a whole week without missing workouts.

    Usually have to keep it around 45minutes to an hour.

  7. Quote Originally Posted by notanymore View Post
    Wow that looks intense Morry. Would be hard for me to have enough extra time to do that for a whole week without missing workouts.

    Usually have to keep it around 45minutes to an hour.
    You can get A LOT done in that time. Look at my journal and look at some of the workouts that recent. Those take less than an hour and the volume is incredible
    ACSM-CPT

  8. Quote Originally Posted by indysoccer16 View Post
    wow, that is an awesome routine.
    I might give it a shot in a couple weeks since its summer and I have free time to hit the gym for more than an hour.
    Once school starts up Im screwed again though, this upcoming semeseter I have class 5 days a week which kills my gym time.


    What kind of a rest are you doing between each exercise? Or for each circuit are you busting it in the time it takes you to get to the next exercise?
    Correct, the amount of rest is only the time it takes to load/unload weights and walk from one side of the gym to the other for the different workouts.

    It takes time to build up to this routine as it is hard on the CNS. You have to start with some supersets and start adding in one circuit until you work up to 4. 4 is plenty IMO.
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html

  9. Quote Originally Posted by notanymore View Post
    Wow that looks intense Morry. Would be hard for me to have enough extra time to do that for a whole week without missing workouts.

    Usually have to keep it around 45minutes to an hour.
    If I'm well rested I can kill a day in about an hour, sometime more.

    Now that I pin press though and have added bands and chains, it does take me longer to set stuff up, but if you leave all that out and just keep it simple with the circuits I listed, you can finish in under an hour.

    Takes time, discipline and determination. When I started I would normally get a stich in my side from being out of breath, but your body WILL adapt, it just takes time.
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html

  10. Morry you are one intense MOTHER****ER!!!!!!!!! Props bro, I will one day give your routine a shot!

  11. Quote Originally Posted by BarbellBeast View Post
    Morry you are one intense MOTHER****ER!!!!!!!!! Props bro, I will one day give your routine a shot!
    Hell yeh!! I'm going to have to give that routine a shot sometime too!
    Recoverbro Elite
    "This is what we've been working on"

  12. May have to try this out, when I'm feeling CRAZY! Also maybe once I get pre-workout PowerChews. You seem to really be loving those!
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  13. Quote Originally Posted by Milas View Post
    May have to try this out, when I'm feeling CRAZY! Also maybe once I get pre-workout PowerChews. You seem to really be loving those!
    I still think N2KTS at 2 scoops is better though. PowerChews I will just keep in my gym bag and if for some reason I'm on the run, I'll always have a pre workout

  14. If you do give it a shot, def report back. I'd be interested how it works for some others. I have given this routine to a few ppl and have always got good feedback from it. It just takes time to work up to hitting that many exercises that quickly.
    I actually gave myself a stitch in my side today while working out and my clap pushups, on my last rep I would pull my feet up to and land standing up only to walk right over and start incline pushups. I was getting stared at.
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html

  15. You've received a lot of good information and advice and I'll I'd say is add Need2Slin to your supplement list (if you haven't already) and add some sprints to your routine whether that be Hill Sprints or Sled Pulls or go to your local High School and do sprints or wherever you can. If you did sprints 2-3 x's/week you'll get lean fairly quick.

  16. I got the following offline a while back and I started using it. I sometimes skip and add exercises to my desired.

    I am doing full body until I start my new cycle

    Workout #1 (Day One) Exercises
    Barbell Chest Press: 8-10 Reps for 3 Sets
    Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
    Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
    Barbell Squat: 8-10 Reps for 3 Sets
    Seated Calf Raise: 15 Reps for 3 Sets
    (Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
    (Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.*
    (Optional) Back Extensions: One Set of 15**
    Swiss/Stability Ball Ab Crunches: 20-25***
    Rest and Recover for at least 48 hours.


    Workout #2 (Day Two) Exercises
    Dips: Perform as many reps as possible for 3 sets*
    Cable Rows: 8-10 Reps for 3 Sets
    Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
    Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
    Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
    (Optional) Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
    (Optional) Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
    (Optional) Back Extensions: One Set of 15**
    Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets***
    Rest and Recover for at least 48 hours.


    Workout #3 (Day Three) Exercises
    Dumbbell Chest Press (Vary the position of the bench from flat to incline across sets): 8-10 Reps for 3 Sets
    Bent Over Dumbbell Rows (can be performed in a Smith Machine as well): 8-10 Reps for 3 Sets
    Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
    Lying Leg Press: 8-10 Reps for 3 Sets
    Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
    (Optional) Reverse Bicep Curls (Palms down): 8-10 Reps for 3 Sets
    (Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps for 3 Sets
    (Optional) Back Extensions: One set of 15 **
    V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.***
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