EPTthis is my latest routine iirc:
Day 1 bench, squat, row
Day 2 powerclean, abs
Day 3 overhead press, deadlift, lateral raise
Day 4 pullup, dumbell curls
Teamliquid Health and Fitness Initiative for 2014 - Page 98
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FFGenerations
7088 Posts
this is my latest routine iirc: Day 1 bench, squat, row Day 2 powerclean, abs Day 3 overhead press, deadlift, lateral raise Day 4 pullup, dumbell curls | ||
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Cinnamonster
Belgium24 Posts
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Garbels
Austria653 Posts
I did not read it so I cant speak to its contend but it might be worth to check out for some. Oiling the Hinges on amazon It can be read online without a kindle. | ||
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FFGenerations
7088 Posts
On July 04 2014 20:46 Cinnamonster wrote: That's nice for a split .. But i want to do a full body workout and not a split :-) all workout routines are splits. you never do this shit in 1 day: Z-bar upright row 3x10 Benchpress Pull ups Hanging legraises Biceps 3x10 Tricep pushdown 3x10 Squats (deadlift) you spread it over several days 1 bench, squat, tricep pushdown 2 deadlift, pullup, biceps 3 overhead press, squat, hanging legraises really you should stick to the important exercises i listed and add auxiliary/additional ones once you're comfortable with your main load. z-bar upright row is something i wouldn't EVER bother to do , for example. instead i do overhead press (and then lateral raises as extra). i doubt you'd ever want to do tricep pushdowns either if you're bench pressing normally... my 2c tldr looks like you're trying to do a weeks work in 1 day, every day | ||
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GoTuNk!
Chile4591 Posts
On July 04 2014 15:51 FFGenerations wrote: this happens to me if i 1) am smoking lately 2) haven't done the lift for a while 3) i've been drinking coffee or energy drink lately 4) my heart rate is generally fucked lately 5) it'd happen if i drank and then lifted coz that fucks my heart aswell so if you've been taking any stims/caffein/alcohol/smoke ....stop them and youll get better. its a warning sign uv fucked up ur heart (for me anyway). also do cardio TODAY I START MY NEW TEMPORARY "I CANT BE FUCKED IM FUCKING EXHASUTED COZ IM HOOVERING 8.5 HRS/DAY" ROUTINE after like 4 weeks no gym day 1 - ohp, side raises, abs day 2 - pullups, dumbell curls day 3 - bench, abs day 4 - barbel row, forearm curls, grip if i can maintain my upper body for now (for aethetics' sake) i'll be more than pleased. sq/pc/dl read:mobility can just wait until my life is more reasonable (got this job for just 10 weeks more then figure out the next step). i'll be running back from work (2.9 miles) and probs going bodybuilding style (what's that, 10 reps many sets?) to reduce stress I think it was a technical issue (pulling backwards instead of upwards) as I didn't get dizzy at all on my last cleaning session. Hopefully it's gone for good. Just do light squats don't be a pussy :p, or at least deadlifts on the 4th day. You could also spread your layout routine into 3 days easily I think aswell | ||
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mordek
United States12705 Posts
On July 05 2014 00:23 Garbels wrote: The goldmedalbodies ebook on injuries and prevention is apparently free for a limited time. I did not read it so I cant speak to its contend but it might be worth to check out for some. Oiling the Hinges on amazon It can be read online without a kindle. Thanks for the heads up, I will check it out. | ||
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Cinnamonster
Belgium24 Posts
On July 05 2014 01:01 FFGenerations wrote: all workout routines are splits. you never do this shit in 1 day: Z-bar upright row 3x10 Benchpress Pull ups Hanging legraises Biceps 3x10 Tricep pushdown 3x10 Squats (deadlift) you spread it over several days 1 bench, squat, tricep pushdown 2 deadlift, pullup, biceps 3 overhead press, squat, hanging legraises really you should stick to the important exercises i listed and add auxiliary/additional ones once you're comfortable with your main load. z-bar upright row is something i wouldn't EVER bother to do , for example. instead i do overhead press (and then lateral raises as extra). i doubt you'd ever want to do tricep pushdowns either if you're bench pressing normally... my 2c tldr looks like you're trying to do a weeks work in 1 day, every day EVERY standard full body has these or similar in a workout, 2-3x per week ... Should have known better then asking here :/ | ||
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Najda
United States3765 Posts
On July 05 2014 02:57 Cinnamonster wrote: EVERY standard full body has these or similar in a workout, 2-3x per week ... Should have known better then asking here :/ And every standard routine that is designed for building strength will split some of the exercises up similar to how FFGenerations listed it, whether you do stronglifts, starting strength, 5/3/1 or any of the many variations. You simply don't have enough energy to be able to work every body part effectively in the manner you are trying in a single day, and then also recover in time to do it all again; routines usually try to focus on a big compound lift like squat, deadlift, bench or OHP and then a couple accessory exercises. | ||
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farvacola
United States18843 Posts
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FFGenerations
7088 Posts
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BlondeOnBlonde
Canada150 Posts
I've been practicing the Oly lifts for quite a some time now and it finally starts looking the way it should. Earlier this year I invited Alexander Varbanov to our gym for a workshop. If you don't know, Varbanov has the highest clean and jerk in the history of the middleweight category (215,5kg) and still has the best total ever with 382,5kg (2,5kg more than Lu Xiaojun present record). It was the first time i had direct teaching of the lifts and it was a lot of fun. Fast forward to next thuesday, I will fly to Bulgaria participate to his training camp. We will be coached by Alex himself, Ivan Lechev and a certain Ivan Abadjiev. I will try to keep a log and at least feed my fb and or instagram with goodies. #legendsofweightlifting On a side note, Decaf's lifts are incredible. | ||
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decafchicken
United States20090 Posts
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MtlGuitarist97
United States1539 Posts
OHP 3x5 @95 lbs Squat 3x5 @165 lbs Deadlift 1x5 @265 lbs Everything felt pretty easy today. The last rep of OHP was a bit tough, but I felt pretty good overall about the squatting. I go slightly wider now and it seems to help. I wish I had brought my shoes to the gym instead of just wearing sneakers, but oh well. | ||
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SoSexy
Italy3725 Posts
The results are so slow it's making me sad.In 3-4 months I am BARELY able to see my top 2 abs, while the area under my bellybutton is a mess. People who didn't see me for a long time all go like 'hey man, you lost a lot of weight' but I just can't seem to make any progress .-. the bad thing is that I'm a really heavy drinker on the weekend :S but during the week absolutely no alcohol whatsoever, I never drink sodas etc. I refuse to believe that if you get drunk once a week you can't have a 6 pack if you run 20 km and lift weights. I know people who are super ripped, eat like shit and drink more than me.My genetics probably suck so bad. | ||
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Garbels
Austria653 Posts
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SoSexy
Italy3725 Posts
On July 07 2014 07:37 Garbels wrote: I agree about your genetics. Looks like you got the impatient gene Sometimes I think I should just give up on cardio/fasting/etc and (since I earn muscle fast and good) just lifting super hard and eating like a mountain...at least I'd push on my strong points... | ||
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Najda
United States3765 Posts
On July 07 2014 07:39 SoSexy wrote: Sometimes I think I should just give up on cardio/fasting/etc and (since I earn muscle fast and good) just lifting super hard and eating like a mountain...at least I'd push on my strong points... Ab visibility is so much more about diet than working out and even less about running. Track your calories, eat a few hundred under maintenance and you'll lose the fat and have visable abs. | ||
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SoSexy
Italy3725 Posts
On July 07 2014 08:01 Najda wrote: Ab visibility is so much more about diet than working out and even less about running. Track your calories, eat a few hundred under maintenance and you'll lose the fat and have visable abs. i really don't think I could eat less than what I do now. Some days my head started spinning randomly during the day and it's dangerous, especially at work or while driving | ||
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GoTuNk!
Chile4591 Posts
On July 05 2014 10:44 BlondeOnBlonde wrote: Hello everyone, it's been a while since I've posted anything. I've been practicing the Oly lifts for quite a some time now and it finally starts looking the way it should. Earlier this year I invited Alexander Varbanov to our gym for a workshop. If you don't know, Varbanov has the highest clean and jerk in the history of the middleweight category (215,5kg) and still has the best total ever with 382,5kg (2,5kg more than Lu Xiaojun present record). It was the first time i had direct teaching of the lifts and it was a lot of fun. Fast forward to next thuesday, I will fly to Bulgaria participate to his training camp. We will be coached by Alex himself, Ivan Lechev and a certain Ivan Abadjiev. I will try to keep a log and at least feed my fb and or instagram with goodies. #legendsofweightlifting On a side note, Decaf's lifts are incredible. Sick. Plz ask him what was his max squat/FS/DL at the time. I always wonder this about all oly lifters. | ||
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mordek
United States12705 Posts
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