post your training cycle!

[Domestic]

post your work out cycle with your pics if you got any. what days you work out and which muscles groups you work out. also, post the excersizes that you do.

i had to modify my training cycle once again.. had a few signs of "overtraining." even though i think my body can handle it, i don't want to take any chances so i dropped a few excersizes.

Day 1: back - traps - abs + 5miles of Cardio
Day 2: OFF + 2miles of Cardio
Day 3: quads - delts - calves + 5miles of Cardio
Day 4: chest - hams - abs
Day 5: OFF + 1 miles of Cardio
Day 6: biceps - triceps - calves + 5miles of Cardio
Day 7: OFF + 2miles of Cardio

I knocked off 11 miles of Cardio to give my legs & shit a chance to recover.


Day 1

Back:
Barbell Bent-over Row 3 x 8 - 12
Dumbbell Bent-over Row 3 x 8 - 12
Cable Close Grip Pulldown 3 x 8 - 12
Cable Rear Pulldown 4 x 8 - 12
Dumbbell External Rotation 2 x 8 - 12

Traps:
Barbell Shrug 4 x 8 - 12
Dumbbell Shrug 3 x 8 - 12

Abs:
Crunch 3 x 10 - 15
Incline Crunch 2 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 2 x 10 - 15
Side Crunch 2 x 10 - 15


Day 3

Quads:
Leg Extension 2 x 8 - 12
Front Squat 2 x 8 - 12
Hack Squat 2 x 8 - 12
Leg Extension 3 x 8 - 12

Delts:
Barbell Behind Neck Press 2 x 8 - 12
Barbell Upright Row 3 x 8 - 12
Barbell Row (to neck w/ elbows out) 3 x 8 - 12
Dumbbell Front Raise 3 x 8 - 12
Dumbbell Lateral Raise 3 x 8 - 12
Dumbbell Front Lateral Raise 3 x 8 - 12

Calves:
Barbell Standing Calf Raise 4 x 8 - 12
Barbell Seated Calf Raise 3 x 8 - 12
Barbell Reverse Calf Raise 2 x 8 - 12


Day 4

Chest:
Dumbbell Bench Press 2 x 8 - 12 4 x 8 - 12
Dumbbell Fly 2 x 8 - 12
Pec Deck Fly 3 x 8 - 12
Barbell Incline Bench Press 3 x 8 - 12
Barbell Inlcine Shoulder Raise 2 x 8 - 12

Hamstrings:
Laying Leg Curls 3 x 8 - 12
Barbell Straight-leg Deadlift 3 x 8 - 12

Abs:
Crunch 3 x 10 - 15
Incline Crunch 2 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 2 x 10 - 15
Side Crunch 2 x 10 - 15


Day 6

Biceps:
Standing Barbell Curl 2 x 8 - 12 6 x 8 - 12
Standing Dumbbell Curl 3 x 8 - 12
Barbell Preacher Curl 3 x 8 - 12
Dumbbell Concentration Curl 4 x 8 - 12

Triceps:
Dumbbell One Arm Tricep Extension 3 x 8 - 12
Barbell Close Grip Bench Press 4 x 8 - 12
Barbell Tricep Extension 3 x 8 - 12
Cable Pushdown 4 x 8 - 12

Calves:
Barbell Standing Calf Raise 4 x 8 - 12
Barbell Seated Calf Raise 3 x 8 - 12
Barbell Reverse Calf Raise 2 x 8 - 12


i mite mix it up alittle better. maybe:
Day 1: back - biceps - abs
Day 3: chest - triceps - calves
Day 4: delts - traps - abs
Day 6: quads - hams - calves

[jarrett]

is that a 45 or a 50 cal ?

[Domestic]

lol. Rugar p90 .45

[jarrett]

nice piece but no comment on the brand.

[Domestic]

c'mon peeps - post your work outs.

[err]

Here's My exercise cycle:

http://www.errsolutions.com/temp/exercise.htm

I always do cardio 10-15 minutes before each workout and stretched a LOT.

I try to rotate my routine every 1 month.

I try to do the optional stuffs when I get bored with the regular training routine.

Please comment

eRr

[cdog]

Sit ups on monday 1x12

[cdog]

Just messing with ya .This my currant routine and I know your going to give me shlt about it but its all good .

Mon max effort sumo's
Sumo deads 5x3
Speed squats 8x3
speed bench 8x3
rep work bb rows 3x8
hammer curl negitives 1x6 (heavy)

wed max effort BB bench 5x3
suats (light) 3x8 50%
sumos (light)3x8 50%
rep work
weighted dips 3x8
inlcile DB press 3x12
lat raises 3x12
reverse smith press 3x12

max effort squat day
squats 5x3
Light bench 3x8 60%
light sumos 3x8 60%
Rep work
pull overs 3x12
pull ups 3x6

start over monday. I go through my rep work pretty fast then Im out.

[Southern Cross]

Mondays: Legs
Tuesdays and Sundays: Chest and Tris
Wednesday and Saturday: Back and Bis

Tuesday Run 3 miles
Wednesday Run 5 miles
Thursday Run 3 miles
Saturday Run 8 miles

[peam]

wow.... I'm so glad that's a gun... you have no idea what I thought of when I first saw that picture.

[arnoldwannab]

hey Domestic, im from WV too, which part you from?

[flexgolf]

Monday=chest/tri/shoulders
wedesday=legs
friday=back/biceps
tues,thurs,sat,sun=off

[Warrior]

Doing a push/pull right now alternating bodypart intensities with a little shimmer of GVT.

[S-1]Bodypart A, 10 sets, 10 reps
[S-2]Bodypart B, 10 sets, 20 reps
Bodypart B, 4 sets, 8-12 reps

Supersetting S-1 and S-2 with 90-120 second rest intervals.

Back/Chest
Biceps/Triceps
Quads/Hams

Delts, Traps, Calves, Abs I am still working with a more traditional approach. Rest days are about 5-7... depending.

I know at first it looks awkward, and this is the first time I have done something like this but I am getting a really good burn with it for several days after. I have been on this for about 4 weeks and I still get the post workout burn for a few days after. Feels good...

[BIG TEXAN]

Warrior!!! Where the hell have ya been? It's about time you find your wa back here bro. How's your leaning out coming?

[flexgolf]

ohhhh yeah......bout time BigT got an avatar

[BIG TEXAN]

....Hey me an old Wile E. Coyote have alot in common.....we both never get what we want but never give up trying to get it either.

[flexgolf]

haha i think i could say the same

[Domestic]

Originally posted by arnoldwannab
hey Domestic, im from WV too, which part you from?

McDowell County. i'm moving to Ohio in a few weeks though. i hate moutians. i'm more of a city boy.

anyways, i have a new routine:

Day 1 = Back, Biceps, Abs
Day 3 = Quads, Delts, Hams, Abs
Day 5 = Chest, Triceps, Traps, Abs
Day 7 = Repeat

[solidj55]

I rotate my routine a whole lot but my FAVORITE routine looks like this.

Day 1
Dumbell Incline Press(30 degree incline)-5x5
Chest Supported T-Bar Row-5x5
Dips- 1 set to failure
Hyperextensions-3x8***
Cable AB Crunches-3x15***
***I superset these two exercises

Day 2
Leg Press-2x8***
Hack Squat-2x20***
Leg Curls-3x6
Seated Calves-3x12-15
Hanging Knee Raises-3x15
Oblique Crunches-3x8
***I superset these two exercises

Day 3
Pullups-3x???(I stop about one rep short of failure on each set)***
Seated Dumbell Military Press- 3x8***
Straight Bar Shrugs- 3x12
Barbell Preacher Curl- 1 high rep set to failure
Decline Situps- 3 sets to failure

Thats it. It look crazy but I like it. If anyone has some questions about why I do it let me know. Ill get pics up one of these days.

[hellapimpin]

Damn your huge..
well anyways here goes my workout for a week

day 1-
bench 4 * 8-10
incline 3 * 8-10
hammer strength seated bench 4 * 4-6
fly machine 4 * 8-10
tricep cable pulldowns 5 * 10-12
and if im up to it ill do either 2 more sets of seated bench or flys
abs
1 mile

day 3

dumbell curls 4 * 8-12
striaght bar curls 4 * 8-12
curling machine 2 *15
forarm curls with dumbells 1 * 60
both ways
pullups 2 * 10
pulldown cables 4 *8-12
bentover rows 3 * 6-8
shoulders 3 * 8-12
lower back machine 3 * 8-12
abs
1 mile

day 5
leg extention 3 * 6-8
squats 3 * 6-8
leg press 3 * 4-6
leg flys in and outer 3 * 8-12
laying leg curls 3 * 6-8
calves 6 *12-15 (2 pointed in, 2 out, 2 forward)
abs
one mile


IF ANYBODY SEES A BETTER WAY TO DO THIS PLEASE LET ME KNOW!

[CanadianBD]

Domestic your a fuckin loser. That's not your gun and that ain't you you faggot. Quit postin my home boys pics, flamer!

[jarrett]

Originally posted by CanadianBD
Domestic your a fuckin loser. That's not your gun and that ain't you you faggot. Quit postin my home boys pics, flamer!

lol..... is this true??

[kc]

mine looks puny compared to most of these..but here goes anyway

Monday
am cardio
pm chest/back=--all supersets, 8,6,6 for reps
Dips/Lat Pulls
Flat DB Press/Seated Rows-
Incline Fly/Lawnmowers
Incline DB Press/ upright rows

Tuesday
am cardio
pm legs

Squats 6 sets pyramid...15 reps to 4
Deads 6 sets pyramid...15 reps to 4
Reverse Lunges 4 sets of 15
Calves 4 supersets (8reps each angle)

Wed am cardio

Thurs
am cardio
pm arms (same supersets as chest/back day)

Seated DP Press/ Dips/ Seated Curls
Seated Lat Raise/ Vbar push/ 21's
Reverse Flys/ 2 Hand extension/ seated hammers

[redrock]

Originally posted by Domestic
lol. Rugar p90 .45

You spelled Rugar wrong. It's "Ruger." Are you sure that's your gun? REDROCK

[CanadianBD]

Originally posted by jarrett



lol..... is this true??

Yeah, no bullshit. This guy is posting pic of a guy who I've known and dealt with for years. We're both in the border city of Windsor, ON alot and meet with each other all the time. He goes by the handle thegame187 and he told me about this fuckin queer here on AR on the phone last night so I figured I'd post to let everyone know he's a gimp and that whatever has to say is utter BULLSHIT!

CBD

[Adrock]

Originally posted by cdog
Just messing with ya .This my currant routine and I know your going to give me shlt about it but its all good .

Mon max effort sumo's
Sumo deads 5x3
Speed squats 8x3
speed bench 8x3
rep work bb rows 3x8
hammer curl negitives 1x6 (heavy)

wed max effort BB bench 5x3
suats (light) 3x8 50%
sumos (light)3x8 50%
rep work
weighted dips 3x8
inlcile DB press 3x12
lat raises 3x12
reverse smith press 3x12

max effort squat day
squats 5x3
Light bench 3x8 60%
light sumos 3x8 60%
Rep work
pull overs 3x12
pull ups 3x6

start over monday. I go through my rep work pretty fast then Im out.

You've got max effort days but no dynamic effort days? Are you using the term 'max effort' in some other sense than WSB style training?