The Programme Thread

[C.]

thought this would help those who are confused or those lookin to switch up what they do...post what u do currently etc etc

this aint what i usually do but i got 3days to train this week as im goin away for couple days, i aint lookin forward to it but here it is anyway as a starter for the thread;

Mon - Chest & Shoulders
Flat Dumbbell Press or Bar (see what i feel to do tomo)
Incline Dumbbell Press (low incline to take as much stress off the shoulder as possible)
Pec Dec
Standing Military Press
Front & Side Raise - Supersets
Upright Row

Tues - Legs
Warm Up with Leg Extensions
Squats
Leg Press
Leg Extensions
Stiff Leg Deads
Leg Curl

Weds - Back & Arms
Wide Grip Chins
Reverse Grip Bentover Row
Single Arm Row
21's (cable)
Concentrated Curls
French Press
Kickbacks

everything 3 or 4 sets anything from 8-12 reps

[Meyer Lansky]

25 minutes of cardio before breakfast every morning

Week 1-Legs
Leg Extension - 2 warm sets, 1 working set
Leg press - 1 warm set, 1 working
Hack Squats - 1 working set
Hamstring curls - 1 warm set, 1 working set
Stiff leg deadlift - 1 working set
Seated calf raises - 1 working set with forced reps and half reps

Week 2 - Chest & Bi's
Cable Flye's - 2 warm sets, 1 working
Flat bench press/chest press machine - 1 working set
Incline Dumbbell chest press - 1 warm set, 1 working set
1 set of negatives to failure on chest press machine.
Concentration curls - 1 warm set, 1 working
Barbell curls - 1 working set
Underhand seted row - 1 working set with forced reps.

Week 3 - Back
Dumbbell pulovers (or nautilus pullover if im in temple ttkk) - 2 warm sets, 1 working
Narrow grip pulldowns - 1 warm, 1 working
single arm row - 1 warm, 1 working
Wide grip rows - 2 warm sets, 1 working
Shrugs - 1 working set
Upright rows - 1 working set
Stiff leg deadlift - 1 working set

Week 4 - Delts 7 Tri's
Seated Dumbbell press - 2 warm sets, 1 working
Standing lat raises - 1 warm, 1 working
Pulley raises to failure with a few forced reps & negatives - 1 working set
Reverse dumbbell flye - 1 warm, 1 working
Tricep pushdown - 2 warm sets, 1 working
Seated behind the headed dumbbell press - 1 warm, 1 working
Close grip bench press - 1 working set to failure

Done.

[Naruto]

What's a working set and a warm set? I assume when when you go in till your body can't take no more and warm = just warming up?

Working set to failure lol the terminology is what always gets to me wtf is that

[Tommy]

Working set is at a proper weight. Start with a moderate weight to get the blood pumping and get used to form, then working set is all your effort weight. I believe Meyer does 6-8 reps (to failure), so that gives you an idea of what weight that ought to be at.

[Naruto]

I can confirm I also have no idea about weights.

I fucking hate this shit, shoulda paid attention at school lol.

[Tommy]

I can confirm I also have no idea about weights.

I fucking hate this shit, shoulda paid attention at school lol.

You had a weightlifting class? Subconscious preparation for jail...

Meyer's routine isn't something I'd recommend for beginners. Getting used to the proper compound exercises will get you the best results at first, then working into a full isolation workout, THEN trying something like that's the best route in my opinion.

[ESKI]

still cnt believe u go to gym 4 times a month

[ATB]

Meyer, what routine is that? Different body parts each week, wtf?

[Meyer Lansky]

Blood & Guts bro, Blood and Guts. It looks like a lot of rest, i didn't intentionally set my self a week off, and the routine doesn't say have a week off, It just works best for me. I wait until my whole body has recovered, usually takes a week, then go again.

[ESKI]

i dont see how it takes that long for your body to recover..maybe because ur fat and old

[Meyer Lansky]

i dont see how it takes that long for your body to recover..maybe because ur fat and old

lol yeah bro, its because im fat and old.

[Tommy]

Not worthy of a new thread but I need to know.

Developed some stretch marks under my arm/side of the pec area. Sign of gains, or just as a result of stretching the skin with flys?

[ATB]

Hehe, I reckon your skin would be ripping if flys were the reason of stretch marks on pecs. If your on creatine it could be water. Could be gains but if your on some bulk it could also be fat, so be careful.

[El Asesino]

u lot are mad

[Tommy]

Hehe, I reckon your skin would be ripping if flys were the reason of stretch marks on pecs. If your on creatine it could be water. Could be gains but if your on some bulk it could also be fat, so be careful.

I've yet to get into proper bulking really, calories have been fairly standard, possibly slightly above. Seem to go down the side of my pec so I reckon it's from gains. Hope it's from gains.

[ESKI]

put selotape on your stretch marks asap something to do with the sweat it creates repairs the cells or some shit

[ATB]

u lot are mad

In a mind of every artist, there's a masterpiece.

Anyways here comes my routine.

Monday - Rest

Tuesday - Back & Biceps

3 sets of pull ups
3 sets of pull downs with a V bar
3 sets of one arm dumb bell rows
3 sets of cable rowing

3 sets of hammer curls
3 sets of Hammer curls with a rope
3 sets of Barbell curls

5 sets of lower back machine

Back to dead lifting soon

Wednesday - Rest

Thursday - Quads & Calves

4 sets of leg press
4 sets of leg extensions
4 sets of leg curls

5 sets of calf presses on a horizontal leg press machine

I'll get back to squatting soon

Friday - Rest

Saturday - Chest, Triceps & Abs

4 sets of bench press
4 sets of incline bench press
4 sets of chest flys on the machine

3 sets of dips
3 sets of triceps extensions
3 sets of triceps push downs with a rope

5 sets of Crunches
5 sets of Leg raises

Sunday - Shoulders, Traps, Forearms

3 sets of shoulder press using dumb bells or a machine
3 sets of lateral raises
3 sets of scarecrows

6 sets of shrugs with dumb bells or on smith machine

3 sets of palm down wrist curls
3 sets of palm up wrist curls

It's pretty much a Push & Pull routine with a few variations

[Tommy]

I'm stuck with what to do right now.

Part of me thinks that cutting until Christmas then doing a bulk and cutting before Summer would produce the best results.

But I also think that because it's Christmas, I might aswell bulk until January then slowly cut until the Summer. Thoughts?

[Meyer Lansky]

I'm stuck with what to do right now.

Part of me thinks that cutting until Christmas then doing a bulk and cutting before Summer would produce the best results.

But I also think that because it's Christmas, I might aswell bulk until April then slowly cut until the Summer. Thoughts?

.

[Tommy]

Really? So late?

The reason I was giving myself that much extra time was because I find it difficult to cut. My cut for my last holiday went drastically wrong.