xjohanx Posted November 13, 2008 Share Posted November 13, 2008 it's good. i love myself, didn't you know that? Link to comment Share on other sites More sharing options...
xphilx Posted November 13, 2008 Author Share Posted November 13, 2008 sorry, i forgot. Link to comment Share on other sites More sharing options...
xphilx Posted November 14, 2008 Author Share Posted November 14, 2008 no training today. my triceps still feels to sore from arm work out on tuesday. :/i'm thinking about switching to a 4day split, putting shoulders and arms together in one session or doing triceps on shoulder days and biceps on back days. we'll see.. Link to comment Share on other sites More sharing options...
xjohanx Posted November 14, 2008 Share Posted November 14, 2008 Were you supposed to train chest?My triceps were often sore when I trained chest back in my old routine (which is like yours I think). At first I never trained but I figured I had to get used to it since they were often sore after my 30 second rest sessions. It went amazingly well. Just focus more on the chest than usual and your chest progress might just benefit from it. This is no time to chicken out on pain dude. You're in growth season and I excepct fucking hard core results. Link to comment Share on other sites More sharing options...
xphilx Posted November 14, 2008 Author Share Posted November 14, 2008 yes, today is chest day. i just think that you're not supposed to train chest when your triceps feels sore. maybe my body is not "ready" for split routine like this. there would be another option: switch the order of my routine so my triceos can get enough rest. i was thinking about something like this: mo: backtu: chestwe: legsth: shouldersfr: arms Link to comment Share on other sites More sharing options...
xjohanx Posted November 14, 2008 Share Posted November 14, 2008 you're just weak. more pain more gain Link to comment Share on other sites More sharing options...
xphilx Posted November 15, 2008 Author Share Posted November 15, 2008 Day 45! Chest: Barbell Bench Press20x20, 40x10, 60x5, 75x7, 75x7, 75x6, 75x6Barbell Incline Bench Press20x10, 60x7, 60x7, 60x6, 60x6DipsBWx20, BWx14, BWx14Dumbbell Fly10x10, 12,5x7, 12,5x5 Abs: Leg Raises supersetted with Crunches awesome day. a guy spotted me at bench press so i had much more motivation at that one. and dips are giving the best chest pump ever, hands down. Link to comment Share on other sites More sharing options...
xjohanx Posted November 15, 2008 Share Posted November 15, 2008 dips is def the best pump-excersise Link to comment Share on other sites More sharing options...
xphilx Posted November 16, 2008 Author Share Posted November 16, 2008 new 4day split fom tomorrow on. let's see how that will work out for me. updated first post. Link to comment Share on other sites More sharing options...
xjohanx Posted November 16, 2008 Share Posted November 16, 2008 Monday: Shoulders/Triceps/Abs Barbell Shoulder PressLever Lateral RaiseDumbbell Rear FlyDumbbell Front Raise Skull CrusherDumbbell Tricep ExtensionCable Tricep Push Down Leg RaisesCrunches Tuesday: Legs Barbell Full SquatsLever 45° Leg PressLever Lying Leg CurlsLever 45° Calf PressLever Seated Calf Raise Wednsday: Back/Abs Cable Rear PulldownCable Close Grip PulldownBarbell Bent-over RowLever Bent-over Row (Close Grip)Weighted 45° Hyperextension Leg RaisesCrunches Friday: Chest/Biceps/Abs Barbell Bench PressBarbell Incline Bench PressDipsDumbbell Fly Barbell EZ CurlDumbbell Concentration CurlDumbbell Hammer Curl Leg Raises Crunches IMO on of the weirdest split routines ever. But I wish you good luck with it. Link to comment Share on other sites More sharing options...
xphilx Posted November 16, 2008 Author Share Posted November 16, 2008 what's wrong with it? Link to comment Share on other sites More sharing options...
xjohanx Posted November 16, 2008 Share Posted November 16, 2008 You work your triceps together with an agonist (shoulders) but your biceps you work out with an antagonist (your chest). It seems odd. Isn't it better if you try something like this (this is what I'm doing plus a day of dips, chins):Chest, tricepsBack, bicepsLegsShoulders or kind of similar to yours ShouldersLegsBack, tricepsRestChest, biceps Your current seems inconsistent, if you know what I mean.Anyway you should def throw in some rotator cuff work in your routine no matter how it looks like. Link to comment Share on other sites More sharing options...
xphilx Posted November 16, 2008 Author Share Posted November 16, 2008 this split is recommend at another bodybuilding forum i'm in.. i don't see the problem with working the triceps together with my shoulders since i don't use excercises for my shoulders that hit my triceps really hard. and i don't want to work my biceps together with my back cause my back day is just too exhausting. i think it's ok this way. i train the biggest parts of the body alone and combine the other in a way i'm still able to hit them really hard and independent from another. and yeah, i still think about adding something like shrugs but i always had a strong trapezius/neck and didn't need an extra work out for it because i didn't want it to become too big compared to the rest. Link to comment Share on other sites More sharing options...
xphilx Posted November 18, 2008 Author Share Posted November 18, 2008 Shoulders/Triceps: Barbell Shoulder Press20x20, 30x8, 45x9, 50x6, 50x6Lever Lateral Raise30x8, 30x8, 30x7Dumbbell Rear Fly7,5x12, 7,5x12, 7,5x8Dumbbell Front Raise10x20, 12,5x16, 12,5x14 Skull Crusher20x15, 30x8, 30x8, 30x6Dumbbell Tricep Extension17,5x6Cable Tricep Push Down32x10, 36x9, 41x7 no abs, time was running out. Link to comment Share on other sites More sharing options...
xphilx Posted November 18, 2008 Author Share Posted November 18, 2008 Legs: Barbell Full Squats20x20, 60x6, 70x10, 80x7, 80x6, 70x8Lever 45° Leg Press120x8, 160x8, 200x4, 160x8Lever Lying Leg Curls22,5x10, 42,5x6, 67,5x9, 67,5x7, 67,5x5Lever 45° Calf Press160x18, 160x16, 160x15Lever Seated Calf Raise67,2x12, 67,2x10, 67,2x9 fell in love with leg days! a powerlifter spotted me while i was doing squats, which turned out to be a great motivation. he gave me some good tips for technique and for respiration. Link to comment Share on other sites More sharing options...
xphilx Posted November 19, 2008 Author Share Posted November 19, 2008 Back: Cable Rear Pulldown36x20, 50x10, 73x9, 73x8, 73x8, 59x14Cable Close Grip Pulldown73x9, 73x8, 73x7->59x6->50x5->40x5Barbell Bent-over Row20x15, 60x10, 65x8, 65x6Lever Bent-over Row (Close Grip)55x9, 55x9, 60x645° HyperextensionBWx12, 15x25, 20x15 Abs: Leg Raises supersetted with Crunches Link to comment Share on other sites More sharing options...
xphilx Posted November 22, 2008 Author Share Posted November 22, 2008 Chest/Biceps/Abs (aka "the disco day") Barbell Bench Press (with help)20x25, 40x10, 60x5, 75x7, 75x6(+1), 80x2(+3), 75x3(+2)Barbell Incline Bench Press20x15, 60x7, 60x6, 60x5, 60x4DipsBWx18, BWx12, BWx8Dumbbell Fly10x10, 12,5x6, 12,5x5 Barbell EZ Curl30x7, 40x6, 40x4, 40x4Dumbbell Concentration Curl12,5x8, 12,5x8Dumbbell Hammer Curl12,5x16, 12,5x14 no abs, time was running out. Link to comment Share on other sites More sharing options...
xphilx Posted November 24, 2008 Author Share Posted November 24, 2008 Shoulders: Barbell Shoulder Press20x20, 20x15, 50x7, 50x7, 50x5Lever Lateral Raise30x8, 30x8, 32,5x6Dumbbell Rear Fly7,5x12, 7,5x12, 7,5x10Dumbbell Front Raise10x20, 12,5x14, 12,5x14 Triceps: Skull Crusher20x15, 30x8, 30x8, 30x6Dumbbell Tricep Extension15x8, 15x11Cable Tricep Push Down41x9, 46x7 Abs: Leg Raises supersetted with Crunches Link to comment Share on other sites More sharing options...
xjohanx Posted November 25, 2008 Share Posted November 25, 2008 How's your wussy weak ass 4(oh my god that's so much training)-day split going? Link to comment Share on other sites More sharing options...
xphilx Posted November 25, 2008 Author Share Posted November 25, 2008 haha, good so far. especially my triceps feels much better this way. amd my joints seem to be thankful for the change in my split, too. i don't care about my arms anymore anyway. legs are my new favorite. Link to comment Share on other sites More sharing options...
xphilx Posted November 25, 2008 Author Share Posted November 25, 2008 Legs: Barbell Full Squats20x20, 60x6, 70x10, 80x7, 80x6, 80x6Lever 45° Leg Press120x10, 180x6, 180x5, 180x4->160x4Lever Lying Leg Curls22,5x10, 42,5x6, 67,5x9, 67,5x7, 67,5x6Lever 45° Calf Press160x20, 160x20, 160x10Lever Seated Calf Raise67,2x12, 67,2x12, 67,2x8 felt good today. Link to comment Share on other sites More sharing options...
xphilx Posted November 27, 2008 Author Share Posted November 27, 2008 Back: Cable Rear Pulldown36x20, 50x10, 73x9, 73x8, 73x8, 73x7Cable Close Grip Pulldown73x10, 77x6, 77x5Barbell Bent-over Row40x10, 60x10, 65x8, 65x8Lever Bent-over Row (Close Grip)55x10Hammer Strength Lateral Row (One-Armed)25x10, 40x10, 50x10, 55x745° HyperextensionBWx10, 20x16, 20x16 making progress although i'm feeling a bit sick. Link to comment Share on other sites More sharing options...
xjohanx Posted November 27, 2008 Share Posted November 27, 2008 AHA! Now I see a dumb thing about your split routine! You can't do deadlifts on back days because your legs are worn out from the day before! AND YOU GOTTA DO DEADLIFTS!!!!! Honeslty it's one of the coolest excersises ever! I mean hyper extensions are for french people Other than that I like your back workouts, high volume and good excersises. Link to comment Share on other sites More sharing options...
xphilx Posted November 27, 2008 Author Share Posted November 27, 2008 haha, yeah you got me. but i had that problem before. the back day followed the leg day in my former split routine, too. but i don't know where to put the leg day instead of tuesday cause i can't work out at the weekend and if i would just put the leg day behind the back day my legs probably wouldn't be regenerated from the deadlifts the day before. the muscle soreness in my legs lasts usually really long (mostly about four days) so i don't think that i have the opportunity to add deadlifts to my work out. i mean i could do them on leg days, too but i think that would just be too heavy for my lower back. Link to comment Share on other sites More sharing options...
xphilx Posted November 27, 2008 Author Share Posted November 27, 2008 but hell yeah, i love my back days. they're super exhausting but just awesome. my favorite day of the week i think. have you ever tried the last excercise i've added yesterday? i can feel my whole back when i'm doing it single-armed, it feels just great. Link to comment Share on other sites More sharing options...
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