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  1. asooneyeonig

    Favorite back exercise

    back as in working the traps, lats, low back, etc?
  2. asooneyeonig

    Suggestions for training program

    LOL awesome.
  3. asooneyeonig

    what you think of my routine?

    your plan has this many sets per body part either directly or indirectly: shoulders: 34sets traps: 15 sets chest: 19 sets lats: 30 sets tris: 26 sets biceps: 38 sets low back: 17 sets abs: 9 sets glutes: 9 sets quads: 17 sets hamstrings: 18 sets calfs: 14 sets silliness: 12 sets when you look...
  4. asooneyeonig

    Too much training?

    depends. how many sets? how many reps? what' the intensity? how much and how well do you sleep? what kind and how much stress do you have in your life? how long have you been lifting? how long have you been training (yes they are different)? what have you done in the past for conditioning? how...
  5. asooneyeonig

    Dan John's 40 day Program aka Easier Strength

    i do plan on moving forward with this plan till the end of the year at least. this cycle i am doing these lifts on the 2x5 days farmers or slosh pipe front squats or paused squats paused deads at the knees or snatch grip deads 1 arm rows, pullups, or bent rows DB bench, close grip bench, or...
  6. asooneyeonig

    Suggestions for training program

    I wasn't following a powerlifting program either yet I added muscle and got stronger.
  7. asooneyeonig

    Dan John's 40 day Program aka Easier Strength

    I didn't follow the part about the same lifts for at least 2 weeks straight. On the 2x5 days I did: Farmers Front squats Snatch grip deads Bent rows DB bench press On the 6x1 and 5/3/2 days I did: Yoke Back squat Deads Chest supported rows Bench My farmers and yoke went up a lot. Rows I...
  8. asooneyeonig

    Suggestions for training program

    Oh, I forgot to mention 1 thing about that program I listed, it was 5 days a week.
  9. asooneyeonig

    Suggestions for training program

    Here is an example based upon what Dan John recommends in his 40 day strength challenge for a full body workout. You do 1 exercise from each of these types of movements. Loaded carry Squat Hip hinge Pull Push Most days you do 2x5 for each. Once a week do 5/3/2 for each. Change the movements...
  10. asooneyeonig

    Suggestions for training program

    yes, and they have been around for longer than that and used by people. early references show nearly 100 years ago. so what's your point? full body can stimulate large muscles as well if you know how to program correctly. the trick is most people that think they do, do not know how at all.
  11. asooneyeonig

    Suggestions for training program

    depends on the goals of the person. i compete in powerlifting, for example. last year i followed the cube and added around 100lbs to my total. so i followed a one day a week per movement like most western periodization followers. this year i have been lifting 5 days a week instead of 4 (or even...
  12. asooneyeonig

    Increase mile time help

    not everyone needs the medial post. it is best to go to a running specialty store and get fit according to your gait style, knee alignment, navicular bone position, calluses on the foot and toes, and past wear patterns of shoes. a good store will also film you running in your current shoes as...
  13. asooneyeonig

    Rest between volume sets on 5/3/1, how many reps to "lose"?

    depends. your work capacity, recovery ability, food intake, sleep patterns, can all affect this on a daily basis. these variables change over time. some measured in days, others in months or even years. what is meant by how long in stating as long as it takes, you do just that. so if you need...
  14. asooneyeonig

    Suggestions for training program

    did you know for most of bodybuilding history the greats did movement based workouts and full body much more so than body part splits, if they did at all. IMO, the body part split and the massive volume per workout came about when vitamin S became so prominent. the major mistake many people...
  15. asooneyeonig

    Split/Total Volume/Training Output Questions

    how much volume you can handle depends on your work capacity and recovery ability. both of which improve over time at varying rates. output does matter. volume is inversely related to intensity. so the more volume you do over a cycle the lower the intensity must be if you plan on recovering. it...
  16. asooneyeonig

    Dan John's 40 day Program aka Easier Strength

    i did. added 25 to my squat and my other lifts went up too. it was hell the 2nd and 3rd week. i felt so wore out, beat up, sleep was effected as well. by the 4th week i felt great again and things kept going up.
  17. asooneyeonig

    Bulking or cutting

    you weigh 163lbs and you are asking about a bulk or cut??? that is easy, bulk. with your bodyfat % you have at most 137lbs of lean mass. bulk up to that 163lbs and then try a cut. or just try to get stronger while eating non processed foods. do conditioning as well. then enjoy the benefits of...
  18. asooneyeonig

    Cyclical Bulking...Thoughts on ideal times on/off

    eat more fat, eat less carbs, eat a LOT more meat. focus most of your calories before and after your workout. keep trying to add mass in your lifting. enjoy being lean and having more muscle.
  19. asooneyeonig

    plateau buster for tris

    Floor press, board press, close grip bench, reverse band bench or dips.
  20. asooneyeonig

    Dumbells for home?

    Same thing here. Great way to start. Also got an ez curl bar to use for the standard plates I got. I do have some DBs that I have picked up since getting the handles. Mainly at large intervals and the heavier ones. I have picked up most at garage sales and Craigslist. Like a pair of 60, 70...
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