post your workout routines on cycle

[AlphaMaleDawg]

curious to see what you guys do when on cycle

here is mine (always changes but this is what I did on my first cycle)

3-4 sets, rep ranges: 10-8-8-8

day 1: chest/tri
flat db bench
incline db bench
weight dips
cable flyes
close grip barbell bench
overhead db extension
rope pressdowns

day 2: quads/hamstrings
squats
leg press
hack squat
leg extension
lying leg curls
seated leg curls

day 3: off

day 4: shoulders
db seated press (or barbell)
upright rows
standing db lateral raises
front db raise

day 5: back/bis
deadlifts
barbell rows
wide grip pulldowns
close grip pulldowns
ez-bar curl
chin ups (bodyweight b/c I am too dead at this point)
incline db curls

day 6: off

repeat

[AlphaMaleDawg]

btw you guys don't need to post the entire programs. I know it takes time to write it up

[stack_it]

I use the shaker weight twice a day and masturbate for cardio a few times a week. I'll be competing in a few days.



On a serious note.

Mon: chest/tri
Tues: back/bi
Wed: legs/abs
Thurs: shoulders
Fri: bi/tri

[Friend]

Mon - Heavy chest, Heavy triceps, Light shoulders

Tues - Heavy legs, Light lower back, Abs

Weds - Off

Thurs - Heavy shoulders, Light chest, triceps, biceps

Fri - Light legs, Heavy back, Abs

Sat - Off

Sun - Biceps, Abs OR Off

I also masturbate 4-5 times a day while on cycle which i count as cardio, i tend to work up a decent sweat when i'm masturbating furiously.

[laduem88]

Back and 1 set of biceps

Chest and 1 set of triceps

Deadlifts/Traps/Calfs

Shoulders

Arms

Legs

Off


Repeat

[ranging1]

day 1:chest 12-14 sets
day 2: lats, traps, 10 sets
day 3: legs, calves 12 sets
day 4: shoulders/triceps 16 sets
day 5: inner back, rear delts 12 sets
day 6: biceps, calves 16 sets
day 7: repeat

[number twelve]

i always change my workouts
did back today

T bar
did 5 sets went up to 6 plates for 5 reps

4 sets of 10 deadlifts ss with 8 chins no rest
went up to 405...only repped 405 for 6 to be fair

2 sets db rows for 10

4 sets pulldowns close grip

done

[AlphaMaleDawg]

day 1:chest 12-14 sets
day 2: lats, traps, 10 sets
day 3: legs, calves 12 sets
day 4: shoulders/triceps 16 sets
day 5: inner back, rear delts 12 sets
day 6: biceps, calves 16 sets
day 7: repeat

wtf u work out every single day?

[laduem88]

wtf u work out every single day?

lol i know i was waiting for someone to say something...whats even more sad is out of 6 workout days he only has 1 day focused on lower body

[ranging1]

wtf u work out every single day?

yep, never faced any issues with it either

lol i know i was waiting for someone to say something...whats even more sad is out of 6 workout days he only has 1 day focused on lower body

so? my legs strength and size are pretty dam impressive, so i dont really need to focus on them

so theirs really nothing sad about it

[CHUCKYthentic]

Ya ranging1 same here with my legs, have big strong legs from sports so 1 time a week lifting plus whatever cardio i do is good enough for me

sometimes ill split my leg workouts up into 2 days if im laying off the cardio, ie quads and glutes then hams and calves

ranging1, what kinds of specific workouts do you do for inner back?

[laduem88]

yep, never faced any issues with it either

You should know you grow when your body is resting, you will get better results if you throw in an off day..just my 2 cent,


so? my legs strength and size are pretty dam impressive, so i dont really need to focus on them

so theirs really nothing sad about it

Well even if they are, which i never said they wernt why not train them more since it will help the rest of your body get bigger...me personally love having a deadlift/trap day and a squat day so i can get the most out of both those lifts

[Friend]

If you cannot do the deadlift, there is no point in being alive

[ranging1]

Ya ranging1 same here with my legs, have big strong legs from sports so 1 time a week lifting plus whatever cardio i do is good enough for me

sometimes ill split my leg workouts up into 2 days if im laying off the cardio, ie quads and glutes then hams and calves

ranging1, what kinds of specific workouts do you do for inner back?

i use to also spilt my legs routine like you did, however i found my quad development was to drastic compared to my glutes and hamstrings, so i decided to put them back together

since doing so my squats have now hit 260kg max, so im pretty happy with that, hoping to hit 300kg sometime this year

however my leg routine now only consisits of squats, since they do tend to work enough muscles, and hit my glutes and lower back hard enough

as for inner back i use to do this routine
3 sets dumbell rows
3 sets t bar rows
3 sets seated cable row using a lat pull down bar

however since my gyms dumbell end at 70kg, ive had to stop doing dumbell rows a few months ago since i hit the 70s awhile back, the same goes for seated cable row machine, maxed it out awhile ago

t bar rows are great, but sinc ei train legs the day before my lower back and glutes are already fatigued, so i cant do heavy t bar rows

however i have found a really good machine at my gym which they just got recently

think its called isolateral row machine, its basically just a seated row but with various grips (inner grip, out grip, hammer grip and a low grip), ive been hitting this machine alot lately since you can stack up to 260kg worth of plates onto it (though im now at 240kg so already facing problems again)

heres what it looks like, though my gym does have a better quality one this this dodgy pic



the best part of it is your chest is against a pad, so their no cheating and you can place maximum weight on your back without straining your lower back and glutes

my current inner back workout looks like this
3 sets isolateral row (inner grip)
3 sets isolateral row (outer grip) (uses more rear delts)
3 set isolateral row (low grip)
1 set t bar rows (make sure i maintain my strength)
1 set seated cable row with lat pull down bar (wide grip)

^^^ some might find this volume a little high, i am on 800mg test cyp weekyl atm so my recovery abilites have been quite amazing, alwise persoanly you might wanna drop the volume by 2-3 sets depending on your recovery abilities

Well even if they are, which i never said they wernt why not train them more since it will help the rest of your body get bigger...me personally love having a deadlift/trap day and a squat day so i can get the most out of both those lifts

apologies, when you said i was sad, i was a little offended considering i know i do have descent leg size, my fault

i do agree, you do grow when resting, however ive found on cycle my recovery abilites are very drastic, i have taken rest days when i feel i need, but i only take them when i go into the gym and find i havent got the energy, thats when i take my days off

if i do take a rest day it is usually after my deadlift day, since its pretty hard on your body and since i do squats not long after i sometimes od need the etra recovery to ensure my squats arent hindering my deadlifts

i do have a deadlift and squat day, i do deadlifts on my traps day like you, and my squats on my leg day

lately ive been just doing rack pull deadlifts, instead of normal deadlifts since im finding i can easily pick the weight up the first half of the motion, but when it comes to straightening the back i usually fail, so rack pulls have really helped get my deadlift up

atm my deadlift is 270kg, im hoping to hit 300kg aswell, but im pretty confident i can do it in the next 4-5 weeks since i can now rack pull deadlift280kg pretty well

If you cannot do the deadlift, there is no point in being alive

lmfao agreeeeeeeeee

[laduem88]

i use to also spilt my legs routine like you did, however i found my quad development was to drastic compared to my glutes and hamstrings, so i decided to put them back together

since doing so my squats have now hit 260kg max, so im pretty happy with that, hoping to hit 300kg sometime this year

however my leg routine now only consisits of squats, since they do tend to work enough muscles, and hit my glutes and lower back hard enough

as for inner back i use to do this routine
3 sets dumbell rows
3 sets t bar rows
3 sets seated cable row using a lat pull down bar

however since my gyms dumbell end at 70kg, ive had to stop doing dumbell rows a few months ago since i hit the 70s awhile back, the same goes for seated cable row machine, maxed it out awhile ago

t bar rows are great, but sinc ei train legs the day before my lower back and glutes are already fatigued, so i cant do heavy t bar rows

however i have found a really good machine at my gym which they just got recently

think its called isolateral row machine, its basically just a seated row but with various grips (inner grip, out grip, hammer grip and a low grip), ive been hitting this machine alot lately since you can stack up to 260kg worth of plates onto it (though im now at 240kg so already facing problems again)

the best part of it is your chest is against a pad, so their no cheating and you can place maximum weight on your back without straining your lower back and glutes

my current inner back workout looks like this
3 sets isolateral row (inner grip)
3 sets isolateral row (outer grip) (uses more rear delts)
3 set isolateral row (low grip)
1 set t bar rows (make sure i maintain my strength)
1 set seated cable row with lat pull down bar (wide grip)

^^^ some might find this volume a little high, i am on 800mg test cyp weekyl atm so my recovery abilites have been quite amazing, alwise persoanly you might wanna drop the volume by 2-3 sets depending on your recovery abilities



apologies, when you said i was sad, i was a little offended considering i know i do have descent leg size, my fault

i do have a deadlift and squat day, i do deadlifts on my traps day like you, and my squats on my leg day

lately ive been just doing rack pull deadlifts, instead of normal deadlifts since im finding i can easily pick the weight up the first half of the motion, but when it comes to straightening the back i usually fail, so rack pulls have really helped get my deadlift up

atm my deadlift is 270kg, im hoping to hit 300kg aswell, but im pretty confident i can do it in the next 4-5 weeks since i can now rack pull deadlift280kg pretty well



lmfao agreeeeeeeeee

try deadlifts with bands....fvckin makes you so strong also shrugs with bands are brutal to...traps have been blowing up off that

[terraj]

I use the shaker weight twice a day and masturbate for cardio a few times a week. I'll be competing in a few days.



On a serious note.

Mon: chest/tri
Tues: back/bi
Wed: legs/abs
Thurs: shoulders
Fri: bi/tri

^^The same as my on cycle workout.

6 -8 works sets on each big muscle. Starting with heavy low rep(3) on a compound excercise, followed by another compound excercise with 8-12 reps (legs 8-15).

[aaronk88]

Mon- Chest/tri
Tues-Legs
Wed-Back/traps
Thurs-Shoulders
Sat-Tris/bis

[Reed]

I like Dorian Yates blood and guts routine

Chest/bis
Legs
off
Shoulders/tri
Back
off

[Eddie_m63]

masturbate for cardio a few times a week. I'll be competing in a few days.


/tri

Crap haven't done my cardio in a couple days either.

[Eddie_m63]

Chest/Tri
Back -Cardio
Legs
Biceps - Cardio
Shoulders
Cardio
Off


Also do you guys workout fast or slow. I started taking longer in between sets and i felt better at the end of my workout. But which is better overall for muscles.

[AlphaMaleDawg]

for those of you that train the same bodypart twice per week, do you repeat the same exercises both days or do you do entirely different exercises each day?

[ranging2]

try deadlifts with bands....fvckin makes you so strong also shrugs with bands are brutal to...traps have been blowing up off that

do they help more with strength or size?

ive been thinking of trying these but i kepy getting told their better for powerlifters then anyone else

think this is true? or just rubbish gym talk?

[laduem88]

do they help more with strength or size?

ive been thinking of trying these but i kepy getting told their better for powerlifters then anyone else

think this is true? or just rubbish gym talk?

not at all, band shrugs have blown up my traps, and band deadlifts will help your lockout. I also like doing band bench from time to time and i do 3 or 4 very fast reps...band shrugs are very good though, and recommend everyone to try them with bands that have 50-80 pounds of resistance...i can now do 455 with my bands which comes out to be around 555+...its crazy because you do a heavy set with bands then take the bands off and put more weight on and the weight feels easy since there isnt like 100+ pounds pulling the bar down.

[ranging2]

not at all, band shrugs have blown up my traps, and band deadlifts will help your lockout. I also like doing band bench from time to time and i do 3 or 4 very fast reps...band shrugs are very good though, and recommend everyone to try them with bands that have 50-80 pounds of resistance...i can now do 455 with my bands which comes out to be around 555+...its crazy because you do a heavy set with bands then take the bands off and put more weight on and the weight feels easy since there isnt like 100+ pounds pulling the bar down.

awesome man, could you post me a link on how to use bands?

ive actually never seen them used, i go to an average jos gym where im dissapointingly the strongest, so i dont have anyone around i can learn from

[laduem88]

awesome man, could you post me a link on how to use bands?

ive actually never seen them used, i go to an average jos gym where im dissapointingly the strongest, so i dont have anyone around i can learn from

just use heavy dbs to attach them to, I put 25 pound plates next to the db so the db doesnt move, look up youtube videos, there are guys using bands and see how they have them, there are like a million ways to do it, just be creative

[auslifta]

I like Dorian Yates blood and guts routine

Chest/bis
Legs
off
Shoulders/tri
Back
off

This is my fav type of routine. I change to this every 4 months

Chest/tri
back
off
legs
Shoulder/tri
off

Winter higher intencity lower reps, summer higher reps.

[ranging2]

just use heavy dbs to attach them to, I put 25 pound plates next to the db so the db doesnt move, look up youtube videos, there are guys using bands and see how they have them, there are like a million ways to do it, just be creative

awesome, found some links, cheers

[number twelve]

maxed out on chest yesterday

flat BB
went up to 405 x 2 : )
then repped 295
then did rest pause with 225

incline db with 85s one arm at a time while holding the other db locked out ss with incline db flys

some cables

done!

[slimy]

Where was it written that you have to do chest on mondays? Only one routine above has something other than chest for that day. Any gym, any where has a waiting line for the bench on mondays.

If you don't like waiting in line to use equipment, train any other body part other than chest on Mondays. I guarantee the squat rack is not busy. Just saying.

[ranging2]

Where was it written that you have to do chest on mondays? Only one routine above has something other than chest for that day. Any gym, any where has a waiting line for the bench on mondays.

If you don't like waiting in line to use equipment, train any other body part other than chest on Mondays. I guarantee the squat rack is not busy. Just saying.

no where

but if you train chest on monday you can show up all the 150 pound heros who walk around in tight cotton singlets and stare at themselves all day in the mirror after they they just did their 20kg dumbell presses which they think makes them huge
hehe

[jccnewbie]

back/bis
chest/shoulders
legs
off
tris/abs
cardio
off or cardio

Currently cardio only to burn off all of my holiday fat before my next cycle. I plan to change it up this next cycle.

[robrado]

does anyone hit the same muscle twice a week..im starting a cycle of sust and tren and thinkin

mon-chest - flat
tue- back
wed-shoulders, legs
thur - chest - alternate between incline/decline every week
fri - bis/tris

my buddy who cycles and lifts says he find that this workout routine suits him best. I tried it when i cycled with sustanon last year and it seemed to work good. ANy thoughts?

[soulstealer]

I like Dorian Yates blood and guts routine

Chest/bis
Legs
off
Shoulders/tri
Back
off

That is very close to my routine but it should be... I used him as a model for mine .... I do

Legs
Chest/calves/abs
off
Back/bis
Shoulders/tris/calves/abs
off
off