Rate my routine
MONDAY BENCH PRESS 5x5 BENCH VARIANT 10x5 TRICEP 5x5 TRICEP VARIANT 10x5
WEDNESDAY DEADLIFT 5x5 DUMBEL ROW 10x5 BICEP 5x5 BICEP VARIANT 10x5
FRIDAY SQUAT 5x5 SQUAT VARIANT 10x5 CLEANS 5x5 SHOULDER VARIANT 10x5
AB WORK INTERSPERSED AND CARDIO OCCASIONALLY AS I LIKE TO PLAY BASKETBALL AND HOPE TO ONE DAY FLY ON FOOLS
September 1, 2016 - 15:45
September 1, 2016 - 15:56
September 1, 2016 - 16:04
September 1, 2016 - 16:07
September 1, 2016 - 16:27
September 1, 2016 - 16:32
Great volume but arent you afraid of overtraing? 15 sets for back is incredible! Better cut those DB rows
September 1, 2016 - 16:34
September 1, 2016 - 16:39
September 1, 2016 - 16:39
September 1, 2016 - 16:39
Add some more accessories. Add overhead press and lateral raises.
September 1, 2016 - 16:40
oh man am i adding this voltrobe to the line up senipa
September 1, 2016 - 16:42
September 1, 2016 - 16:44
NAHMAMEETAMYBRUFAMAKIMBAMYOSHOWMAHSPEGA
youtube.com /watch?v=5OAYMMod9Wo
September 1, 2016 - 16:47
September 1, 2016 - 16:49
September 1, 2016 - 16:50
SENPAITACHI I HONESTLY KINDA DISLIKE LIFTING TO THE BLACK MANS MUSIC *giggles*
BECAUSE ITS JUST SO DAMN polarizing BUT DAMN IF I HAVENT SET SOME PRS TO THIS
youtube.com /watch?v=-6Z-VeU1RDc
September 1, 2016 - 16:53
I feel like W.F.F. would easily be great Personal Trainer
>not posting the goat flock
youtube.com /watch?v=JHV1wB8mB80
September 1, 2016 - 16:56
September 1, 2016 - 16:57
September 1, 2016 - 17:04
WHITE OR ASIAN, BORN 1990-1991
?!
September 1, 2016 - 17:06
blackironbeast.com /power-to-the-people
Just got done with the 5x5x5 and I feel like it helped me bust through some barriers.
I recently switched to the Russian Bear program. I really like it so far, the back off sets alow you to get quite alot of volume in.
September 1, 2016 - 18:26
September 1, 2016 - 18:29
Routine r8? I follow a Power hypertrophy method for day 1 & 3, Days 2 and 4 are for power or overhead movements.
Day 1: Front Squat: 4 x 6 Chest Dip: 4 x 6 DB row: 4 x 6 Hammer Curl: 3 x 8 Skullcrushers: 3 x 8
Day 2: Power Cleans: 4 x 4 Push Press: 5 x 4 Romanian Deadlift: 3 x 8 back Extension: 3 x 15
Day 3: Back Squat: 5 x 10 Weighted Dip: 5 x 10 Chinup: 5 x 10 Incline DB curl: 4 x 12 CG bench: 4 x 12
Day 4: Clean: 4 x 3 Overhead Press: 5 x 10 Snatch Grip High Pulls: 4 x 5 Leg Raises: 3 x 15
September 1, 2016 - 19:25
Rate >day 1 (back, biceps and calves) >Back pull-down 4x10 close grip pull-down 4x10 seated row 4x10 t-bar rows 4x10 dumbbell rows 4x10 pulls up till failure 3 sets hyperextension 3x15 >BICEPS barbell curl 4x8 incline hammer curl 4x10 concentrated bicep curl 4x10 chin ups till failure or overhead cable curl 4x10 >CALVES Seated calf raises 4 sets till failure
>Day 2 >Chest Bench press 4x10 Decline press 4x10 incline bench press 4x10 dumbbel flys 4x10 cable fly (high and low, both) 4x10 >Tripceps tricep kickbacks 4x10 tricep cable extension 4x10 reverse grip triceps extension 4x10 overhead cable extension 4x10 dips 4x till failure
>Day 3 >Legs 5 min of warm up in bike Leg extension 4x10 Leg press 4x10 Squat 4x8 hips abductors 4x10 romanian deadlift 4x8 >Deltoids side lateral raises 4x10 one arm lateral raises 4x10 standing dumbbell press 4x10 front plate raise 4x10 rear delt raise 4x10 >Traps Shrugs 5x20 >Abs Sit ups 4x tll failure Leg raises 4x failure
>Day 4 Same as day 1
>Day 5 Same as day 2
>Day 6 Same as day 3
>Day 7 Rest
Should I change anything?
September 1, 2016 - 21:59
September 2, 2016 - 00:24
>not posting the objectively superior CB song It's almost like you hate PR's youtube.com /watch?v=RYtVf0wvPpc
September 2, 2016 - 01:01
Rate my GSLP? I'm a newb. Any help is really appreciated.
AxBxAxx -- Exercises with "/" rotate each workout
A >Overhead Press / Bench Press - 2x5, 1x5+ >Squat - 2x5, 1x5+ >Pullups / Pulldowns - 3x8, 1x8+ >Lateral Raises / Spider Curls - 3x8, 1x8+
B >Bench Press / Overhead Press - 2x5, 1x5+ >Deadlift - 1x5+ >Pulldowns / Pullups - 3x8, 1x8+ >Spider Curls / Lateral Raises - 3x8, 1x8+
September 2, 2016 - 01:22
laughed way too much at this
September 2, 2016 - 01:24
Calves are done 3 days a week and cardio on rest day. Currently bulking, trying to gain 0.5 lbs a week.
September 2, 2016 - 01:33
I'm doing GSLP. AxBxAxx
A >BP/OHP 2x5, 1x5+ >Chinups 3xF >Squats 2x5, 1x5+ >Incline DB press (if BP) / Dips 3xF +5kg (if OHP) >Lat raises (if OHP) / Facepulls (if BP)
B >BP/OHP 2x5, 1x5+ >Pendlay Rows (OR Pulldowns, gotta decide) 2x5, 1x5+ >Deadlift 1x5+ >Incline DB press (if BP) / Dips 3xF +5kg (if OHP) >Lat raises (if OHP) / Facepulls (if BP)
September 2, 2016 - 01:38
>Cardio while bulking ISHYGDDT
September 2, 2016 - 01:58
Push Squat 3x6-8 Incline Bench 3x6-8 DB Bench 2x8-10 Seated Calf 4x8-12 Incline Skullcrushers 2x10-12 Push Ups 1xMax
Pull Romanian Deadlift 3x6-8 Pull Up 3x6-8 DB Row 2x8-10 Bent Over Laterals 4x8-12 Curls 2x10-12 Plank 1xMax
Push / x / Pull / x Push / x Pull ...
September 2, 2016 - 04:17
September 2, 2016 - 05:19
>Upper
Bench 3x5 Pullups 3x Dumbbell incline bench 3x10 Barbell row 3x10 Shoulder raises 3x12 Skullcrushers 2x12 Barbell curl 2x12
>Lower
Deadlift 3x5 Leg press 3x10 Leg curl 3x10 Calves
>Upper
OHP 3x10 Pullups 3x Dumbbell bench 3x10 Flyes 3×12 Cable rows 3x10 Triceps pushdowns 2x12 Seated incline curls 2x12
September 2, 2016 - 06:39
September 2, 2016 - 08:33