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#427573 - 06/08/10 05:43 PM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Workout 1:
Day 1:
-Back Squats
-Dumbbell Rows OR Weighted pull-ups
-Chest Flyes
-Rope Pushdowns

Day 2:
-Deadlifts
-Flat Dumbbell Press
-Face Pulls
-Hammer Curls

Day 3:
-Snatches
-Leg Press
-Standing Shoulder Press
-Shrugs

Workout 2: Full Body
Day 1:
-Deadlifts
-DB Rows
-DB Flat Bench
-Standing Shoulder Press/Shrug superset
-Hammer Curls/Rope Pushdown superset

Day 2:
-Squats
-Weighted Pull-ups
-Weighted Dips
-Front/side raise superset
-Close-grip Bench/Barbell Curls superset

Day 3:
Curcuit of the following:
-Pull-ups
-Push-ups
-Snatches
-Sit-ups
-Cable Woodchoppers
(first set in this order, next starting w/ push-ups and ending w/ pull-ups, etc. until complete cycle)
_________________________
It's not because I can, but because you couldn't if you tried.


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#427586 - 06/09/10 04:45 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Looks pretty good buddy cool

Couple of things to watch for in week 2.

Supersetting shoulder press with shrugs can be problematic, as fatigued traps can compromise shoulder alignment and joint stability in the press.

Having already done weighted dips, close grip bench on the same day might be overkill, and see your performance limited. I would suggest skull crushers as an alternative.

The circuit is fine, but as an alternative to pull ups/push ups as the tried and tested, why not consider renegade rows with push ups incorporated into the set? Very challenging, more core engagement, and completely different to anything already visited in previous workouts, so keeps with the ethos of the cycle.

Just suggestions, there is nothing wrong with it as it is smile
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#427594 - 06/09/10 06:37 PM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Okay great, I'll take those things into consideration. And you think it's fine to alternate the weeks like that?
_________________________
It's not because I can, but because you couldn't if you tried.


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#427598 - 06/10/10 12:51 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Its not ideal, but if its what keeps you motivated, then it will work better than a more traditional adaptive strategy that you dont commit to with as much enthusiasm.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#427599 - 06/10/10 02:00 AM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
It was actually meant to be two separate suggestions but then when you referred to workout 2 as "week 2" I thought, "hmm...that's actually pretty cool." But if doing one or the other would be more beneficial, I'm okay with choosing one.
_________________________
It's not because I can, but because you couldn't if you tried.


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#427601 - 06/10/10 02:45 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
In that case maybe do 6 week cycles of each workout.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#429206 - 08/19/10 05:00 AM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Update: Finishing up the 2nd routine (did full body first, other second); I have about 2 weeks left. They were both great - I found the full body routine to be good all around and the other to allow me to gain strength a little faster considering the lower volume. I'm thinking about doing a 4-day routine once I'm done with my current one. I would like to get a little more volume in to focus on gaining muscle mass for this next routine and then maybe switch back to a lower volume routine for strength.

Here's an outline of it:

1. Front squats/smaller leg exercise(s)

2. Back/shoulders

3. Deadlifts/smaller leg exercise(s)

4. Chest/arms

When I say "smaller leg exercises," I mean exercises that wouldn't require much weight (i.e. overhead squats) or isolation exercises.
_________________________
It's not because I can, but because you couldn't if you tried.


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#429491 - 08/29/10 01:46 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I want to focus on legs/muscle mass. How's this for a workout, guys:

Monday:
-Deadlifts (deciding on Romanian/regular)
-Step-ups w/ Dumbbells
-Overhead Squats
-Calve Raises

Tuesday:
-Dumbbell Rows
-Standing Barbell Press
-Pull-ups
-Seated Arnold Press

Thursday:
-Front Squats
-Leg Press
-Leg Extensions
-Leg Curls

Friday:
-Incline Barbell Press
-Weighted Dips
-Barbell Curls
-Tricep Pushbacks
_________________________
It's not because I can, but because you couldn't if you tried.


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#429501 - 08/29/10 10:14 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
I see where you are going with this, but I am not sure that you are going to give yourself enough recovery time for your legs. Overtrained legs dont improve. If you are dead set on a 2 leg workout week, you need to reign in the volume

As an alternative, I would suggest this.

Monday: Back and legs(1)
Full deads
Dumbell Rows
Chins
Stiff leg/Romanian Deads

Tues: Chest and Tri's
Incline Barbell press
Weighted Dips
Close Grip Bench
EZ Skullcrushers

Thurs: Legs (2)
Front or back squat
Overhead squat or box steps.
Calve raise.

Friday: Shoulders and Bi's
Standing barbell press
Lateral raise
Dumbell Shrugs
Standing dumbell or barbell curls
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#429518 - 08/29/10 08:13 PM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Looks good to me, thank you sir
_________________________
It's not because I can, but because you couldn't if you tried.


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