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  1. #1
    memyselfi's Avatar
    memyselfi is offline Junior Member
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    5x5 Mixed up abit

    Hi Guys Im 5 11 190lbs 13% bf and my 3 day split looks abit like this below and would like to have some feedback on what you guys think Im 2 1/2 years training now and on second cycle Prop/Fina/Eq and would like some feedback if this training method is reasonable kind of Training or a little under !!!???
    My main area of work is top half of body as feel my lower half alot more advance ( besides my eggs at the moment lol)

    appreciate your advice

    Day 1 ( Monday) Chest

    5 x 5 Bench press ( Dumbells and Barbell alternate weekly)
    3 x 7-9 Incline Press ( " " " )
    2 x 7-9 Incline Flys

    Arms

    5 x 5 Barbell Curl
    3 x 7-9 Dumbell alternating curl
    2 x 7-9 Hammer curl

    Day 2 ( Wednesday ) Back and forearms

    Back
    5 x 5 Deadlifts
    3 x 7-9 Bendover rows
    2 x 7-9 Wide grip chinups to failure

    Forearms ( not sure of crorect exercise names )

    3 x 12-15 Behind back reverse wrist curls Barbell

    Compound 3 x 10 - failure with a weight to match)
    Dumbel wrist curl arms surported on bench
    and hammer wrist curls Lever like.


    Day 3 Friday
    Legs Sholders Triceps

    Legs ( do not go to much legs as more advanced than top half)
    5x5 Squats


    Sholders
    5 x 5 Behind head press up
    3 x 7-9 Lateral raises
    2 x 7-9 Bendover Lateral raises

    Triceps.
    5x5 Tricep extension straight Bar or V Bar
    3 x 7-9 Scull crushers
    2 x Bench Dips to failure

  2. #2
    memyselfi's Avatar
    memyselfi is offline Junior Member
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    No replies

    Come on guys any feedback would be good even "Sh ** split "
    cheers

  3. #3
    se11 is offline Associate Member
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    Quote Originally Posted by memyselfi
    Hi Guys Im 5 11 190lbs 13% bf and my 3 day split looks abit like this below and would like to have some feedback on what you guys think Im 2 1/2 years training now and on second cycle Prop/Fina/Eq and would like some feedback if this training method is reasonable kind of Training or a little under !!!???
    My main area of work is top half of body as feel my lower half alot more advance ( besides my eggs at the moment lol)

    appreciate your advice

    Day 1 ( Monday) Chest

    5 x 5 Bench press ( Dumbells and Barbell alternate weekly)
    3 x 7-9 Incline Press ( " " " )
    2 x 7-9 Incline Flys

    Arms

    5 x 5 Barbell Curl
    3 x 7-9 Dumbell alternating curl
    2 x 7-9 Hammer curl

    Day 2 ( Wednesday ) Back and forearms

    Back
    5 x 5 Deadlifts
    3 x 7-9 Bendover rows
    2 x 7-9 Wide grip chinups to failure

    Forearms ( not sure of crorect exercise names )

    3 x 12-15 Behind back reverse wrist curls Barbell

    Compound 3 x 10 - failure with a weight to match)
    Dumbel wrist curl arms surported on bench
    and hammer wrist curls Lever like.


    Day 3 Friday
    Legs Sholders Triceps

    Legs ( do not go to much legs as more advanced than top half)
    5x5 Squats


    Sholders
    5 x 5 Behind head press up
    3 x 7-9 Lateral raises
    2 x 7-9 Bendover Lateral raises

    Triceps.
    5x5 Tricep extension straight Bar or V Bar
    3 x 7-9 Scull crushers
    2 x Bench Dips to failure
    Well I'm not an expert, but here's what I think. Dumbell and Barbell Curls are like the same thing, so mabye you should try adding in Concentration Curls or Preacher Curls for something different, to try to hit them a different way. Everyting else looks pretty good. Mabye do a few shrugs to get your Traps showing a bit more.

  4. #4
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Since you are cycling, i wouldn't recommend a monday, wednesday, friday routine. Testosterone aids in recovery!! Might do your workout for a 3 day split. Three days on, one day off, three days on. This way you will hit everything with a bit more frequency. I think that will be most beneficial while juicing. Your exercises look ok. Personally i don't like 5 sets. Would rather due less sets, and add another exercise for variation and still stick around the 12-16 set range. Like 4 exercises/3 sets, or 4 exercises/4 sets. Just make sure your diet is on!!!
    Last edited by Hypertrophy; 06-23-2004 at 01:31 PM.

  5. #5
    BodyMechanic's Avatar
    BodyMechanic is offline Senior Member
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    with the cycle you are on and the low amount of volume in number of sets you are doing you could easily do a 3 day on 1 off and work everything twice a wk. and not overtrain.

  6. #6
    memyselfi's Avatar
    memyselfi is offline Junior Member
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    Now you haVE ME THINKING i THOUGHT i MIGHT HAVE BEEN OVERTRAINING WITH 3 ON 1 OFF, VERY INTERESTING ANY OTHER VIEW ON THIS I DO WANT TO GET AS MUCH FROM THIS CYCLE AS I CAN SO APPRECIATE THE ADVICE.

    CHEERS

  7. #7
    Da Bull's Avatar
    Da Bull is offline Banned
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    Well my friend,i'm 4 years older than you,and i train 5 days a week.I train each body part once weekly.But I hit them good.

    Mon:chest
    4 bench press
    4 incline press
    4 flys
    4 cable crossover

    Tues:back

    4 dumbell row
    4 seated cable row
    4 wide grip pulldowns
    4 deadlifts
    4 widegrip pull ups

    Wednsff

    thurs:Arms

    Bi's

    3 alt bumbell curls
    3 close grip barbell curls
    3 wide grip barbell curls

    tri's

    3 closegrip bench press
    3 cable pushdowns
    3 dips
    3 barbell extentions

    friday:Legs

    You don't like legs,so i won't post

    Sat:Forearms/shoulders

    4 wrist curls
    4 reverse wrist curls

    3 seated bumbell presses
    3 lateral raises
    3 arnold presses


    Sundayff

  8. #8
    Quake is offline Member
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    What's an Arnold Press?

  9. #9
    memyselfi's Avatar
    memyselfi is offline Junior Member
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    Thanks DB

    Thank for you Proffesional imput DB appreciate greatly I can see Im a bit undertraining are what kind of rep range are you in 8-10 ??? I hope I can still do this in 4 years ?

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