4 replies to this topic

[big shawn]

So what is a typical workout look like for the week for everyone i am getting bored with mine need a change

MON legs leg press,hammys,leg extensions and calves can't do squats due to my accident knee can handle the pressure after my wreck

TUES chest flat 4-5 sets 8-10 reps,incline dumbell press(same reps,sets) cable crossovers, and dips

WED back pull downs(same rep,sets above)deadlift, seated cable rows,bent over bar or dumbell rows kind switch these often

THUR shoulder front and side raises,dumbell presses,shrugs,rear delts.

FRI bi's tri's alittle bit of everything LOL


Any suggestions on something new?

[Devil1]

thought about dog crap, thats what they call it right. buddy of mine just started it and said hes enjoying it. said it was a nice change

[big shawn]

Dog crap, whether he admits it or not, is actually canabalized methods and russian translations from westside style powerlifting training imo.

Basically dog crap is training in a way that allows you to hit the same bodyparts more often and facilitates maximum results in the shortest time. That and the brutal "stretching".
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First thing i see in yr split is yr triceps are taking a beating all damn week.
bench hits em, shoulders day yr hittin em and arms day yr hittin em again.
Maybe you should condence a bit and increase intensity for a while. Everytime i do that, i end up gettin fired up to lift all over again.
Heres an example of extreme condensation, my workout.
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day 1 bench for strength (a max effort bench movement, usually followed by a tricep movement and maybe a front delt movement)
day 2 off
day 3 squat for strength or reps/speed (a max effort or speed/rep squat followed by weighted ab work and lats)
day 4 off
day 5 bench for reps/speed (depending on how beat up i am, might be as simple as 3 sets of dumbell bench and some band pressdowns to heal up)
day 6 off
day 7 deadlift for strength or reps/speed (if i squatted for a max, my deads will be for speed or reps, and if i squatted for speed/reps my deads will be for a max) followed by yoke work (traps,r.delts,side delts) and weight ab work.
day 8 off
day 9 repeat day 1 etc...

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Now if yr a bodybuilder yr gona wana have yr isolation shit in there.. like me i hardly ever do direct ham work because i squat and dead in the same week..

Thanks bro might alter that alittle and give it a go!

[Blut Wump]

I usually do a Squat, press, pull workout 3x per week.

At the moment I'm giving Dave Tate's 9-week Westside Intro a run. That has 4 days per week in standard WSB, Max Squat/Deadlift, Max Bench, Dynamic Squat/Deadlift, Dynamic Bench days.

[stroyer]

Usually mine is supposed to look like this, but lately workouts have been coming hit or miss, though I ALWAYS keep the same sequence, if for example I take off extra days or hell even a whole week, I always pick up the rotation where I left off, I never skip out on any bodyparts.

1-chest / triceps
2-off
3-upper back / biceps
4-off
5-delts / traps / calves
6-off
7-quads / hams / lower back
8-off
9-repeat