YAWT: Workout routine of champs

[CrazyDe1]

So I've been lifting for about 3 years and have done basically the same exercises and have gone up a huge amount but when I'm done with workouts I'm never sore anymore because I think my body is used to it. Well....then I triedthis workout.

After the first day my biceps were sore for 3 days...I can't remember the last time that happened. I got home and couldn't sleep cause my muscles were numb and fatigued. On my old routine I'd do 4 sets of 8 pyramiding up 10 lbs each time and doing a failure set on my 5th set and would never get sore unless I took 2 weeks off then resumed. Oh yeah, the only reason why I tried this was I heard a rumor that the trainer in that workout trained brad pitt with the same workout in fight club.

 

[CT2TXtech]

Originally posted by: CrazyDe1
So I've been lifting for about 3 years and have done basically the same exercises and have gone up a huge amount but when I'm done with workouts I'm never sore anymore because I think my body is used to it. Well....then I triedthis workout.

After the first day my biceps were sore for 3 days...I can't remember the last time that happened. I got home and couldn't sleep cause my muscles were numb and fatigued. On my old routine I'd do 4 sets of 8 pyramiding up 10 lbs each time and doing a failure set on my 5th set and would never get sore unless I took 2 weeks off then resumed. Oh yeah, the only reason why I tried this was I heard a rumor that the trainer in that workout trained brad pitt with the same workout in fight club.

Hmm i will start on this tonite.

 

[Spamela]

google for "psycho trainer"

 

[StageLeft]

I need to seriously get a new routine soon. I've used the same essential one for freaking years.

 

[CrazyDe1]

Originally posted by: Skoorb
I need to seriously get a new routine soon. I've used the same essential one for freaking years.

That's what I said

30 reps is murder...at about 15 you're dying and you're still thinking I have 15 more left to do...I'd usually not get my last 4-8 reps on my last set at which time you rest for like 10 seconds then get the rest with your spotter's help

 

[Aharami]

my body is aching just thinkin about this!!

 

[FFactory0x]

i dont like this one.
Im an avocate of this workout i made up. Works Well. Try it out
3 days a week. Take the rest off.
Usually Block 3 day like Mon,Tues,Wed, rest of week off
BTW all set are drop sets so you do the highest you can for 8, then drop 5, do another 8, then drop 5 and do another 8

Monday- Chest
Bench 3x8
Incline 3x8
Decline 3x8
Dumbbell fly 3x8
Dips 2x10
Tricepts 3x8

Tues or Wed (Depends how i feel)
Standing Bar Curls 3x8
Preacher Curls 3x8
Consentrated Curls 3x8
Military Press 3x8

Wed or Thurs - Back
Concentrated Lat pull downs 3x8
Sitting Row 3x8
Dumbell Row 3x8
Lower Back Raise 3x8

This workout is good and by taking those 4 days of your are refreshed for the next week plus you muscles grow faster with the time off. You'll see lots of gains

 

[CrazyDe1]

Originally posted by: FFactory0x
i dont like this one.
Im an avocate of this workout i made up. Works Well. Try it out
3 days a week. Take the rest off.
Usually Block 3 day like Mon,Tues,Wed, rest of week off
BTW all set are drop sets so you do the highest you can for 8, then drop 5, do another 8, then drop 5 and do another 8

Monday- Chest
Bench 3x8
Incline 3x8
Decline 3x8
Dumbbell fly 3x8
Dips 2x10
Tricepts 3x8

Tues or Wed (Depends how i feel)
Standing Bar Curls 3x8
Preacher Curls 3x8
Consentrated Curls 3x8
Military Press 3x8

Wed or Thurs - Back
Concentrated Lat pull downs 3x8
Sitting Row 3x8
Dumbell Row 3x8
Lower Back Raise 3x8

This workout is good and by taking those 4 days of your are refreshed for the next week plus you muscles grow faster with the time off. You'll see lots of gains

The problem is I'm getting to the point where I might be getting too big...so I wanted to start toning. Your workout is basically what I was doing before only I'd do 4 sets and a failure set. There's a diff between ripped and meathead big and I don't wanna get meathead big. I think I realized I was probably getting a little too big when I put on a wifebeater as a joke and some girl said I ahd more cleavage than her in the thing...

I'm like 5'9" 155-160 so I don't want to get much bigger..

 

[FFactory0x]

ohh. im 6' and 170-180. Flucutate always

 

[CrazyDe1]

Originally posted by: FFactory0x
ohh. im 6' and 170-180. Flucutate always

Same...I'll wake up 5 lbs lighter than I went to bed...and no i'm net wetting the bed

 

[vi edit]

When I was in college, I did a routine very similar to this...and was in excellent shape.

Only problem is that I was working out out so hard, I was injury prone from it and my joints took a beating from it.

 

[FFactory0x]

yep. i hear ya. Its all the drinks and food i eat during the day

 

[RagingBITCH]

Originally posted by: FFactory0x
i dont like this one.
Im an avocate of this workout i made up. Works Well. Try it out
3 days a week. Take the rest off.
Usually Block 3 day like Mon,Tues,Wed, rest of week off
BTW all set are drop sets so you do the highest you can for 8, then drop 5, do another 8, then drop 5 and do another 8

Monday- Chest
Bench 3x8
Incline 3x8
Decline 3x8
Dumbbell fly 3x8
Dips 2x10
Tricepts 3x8

Tues or Wed (Depends how i feel)
Standing Bar Curls 3x8
Preacher Curls 3x8
Consentrated Curls 3x8
Military Press 3x8

Wed or Thurs - Back
Concentrated Lat pull downs 3x8
Sitting Row 3x8
Dumbell Row 3x8
Lower Back Raise 3x8

This workout is good and by taking those 4 days of your are refreshed for the next week plus you muscles grow faster with the time off. You'll see lots of gains

I'm sorry but I'm not seeing anything for working out your legs. How is that a good workout?

 

[whaleskinrug]

Originally posted by: CrazyDe1

Originally posted by: FFactory0x
i dont like this one.
Im an avocate of this workout i made up. Works Well. Try it out
3 days a week. Take the rest off.
Usually Block 3 day like Mon,Tues,Wed, rest of week off
BTW all set are drop sets so you do the highest you can for 8, then drop 5, do another 8, then drop 5 and do another 8

Monday- Chest
Bench 3x8
Incline 3x8
Decline 3x8
Dumbbell fly 3x8
Dips 2x10
Tricepts 3x8

Tues or Wed (Depends how i feel)
Standing Bar Curls 3x8
Preacher Curls 3x8
Consentrated Curls 3x8
Military Press 3x8

Wed or Thurs - Back
Concentrated Lat pull downs 3x8
Sitting Row 3x8
Dumbell Row 3x8
Lower Back Raise 3x8

This workout is good and by taking those 4 days of your are refreshed for the next week plus you muscles grow faster with the time off. You'll see lots of gains

The problem is I'm getting to the point where I might be getting too big...so I wanted to start toning. Your workout is basically what I was doing before only I'd do 4 sets and a failure set. There's a diff between ripped and meathead big and I don't wanna get meathead big. I think I realized I was probably getting a little too big when I put on a wifebeater as a joke and some girl said I ahd more cleavage than her in the thing...

I'm like 5'9" 155-160 so I don't want to get much bigger..

by "too big" do you mean your bf% is too high? why not just diet?

 

[FFactory0x]

Well basically, i do work out my legs. I do walk to classes everyday plus i play on the paintball team which i get lots of running and stretching out of.

BTW, i did tear my shoulder benching last year and its because of the heavy weight. It gave me arthritis in my should

 

[Rudee]

Those workouts have too much volume for the mere mortal who has less than average genetics. You can either workout long, or you can workout intensely, but you can't do both. I recommend you base your mass routine around compound exercises with less overall sets but greater intensity levels. If you're not in and out of the gym in a hour or so, you're not working out hard enough.

 

[CrazyDe1]

Originally posted by: whaleskinrug

Originally posted by: CrazyDe1

Originally posted by: FFactory0x
i dont like this one.
Im an avocate of this workout i made up. Works Well. Try it out
3 days a week. Take the rest off.
Usually Block 3 day like Mon,Tues,Wed, rest of week off
BTW all set are drop sets so you do the highest you can for 8, then drop 5, do another 8, then drop 5 and do another 8

Monday- Chest
Bench 3x8
Incline 3x8
Decline 3x8
Dumbbell fly 3x8
Dips 2x10
Tricepts 3x8

Tues or Wed (Depends how i feel)
Standing Bar Curls 3x8
Preacher Curls 3x8
Consentrated Curls 3x8
Military Press 3x8

Wed or Thurs - Back
Concentrated Lat pull downs 3x8
Sitting Row 3x8
Dumbell Row 3x8
Lower Back Raise 3x8

This workout is good and by taking those 4 days of your are refreshed for the next week plus you muscles grow faster with the time off. You'll see lots of gains

The problem is I'm getting to the point where I might be getting too big...so I wanted to start toning. Your workout is basically what I was doing before only I'd do 4 sets and a failure set. There's a diff between ripped and meathead big and I don't wanna get meathead big. I think I realized I was probably getting a little too big when I put on a wifebeater as a joke and some girl said I ahd more cleavage than her in the thing...

I'm like 5'9" 155-160 so I don't want to get much bigger..

by "too big" do you mean your bf% is too high? why not just diet?

No, my body fat % was below 12% last time I checked...too big as in my arms are getting too big...and I think they're about the right size now and I just need to tone them.

I can't think of specific examples but some dudes that workout all the time in the gym and are pure muscle and are short are just too big....the ideal body type for me is what the dude had in dragon the bruce lee story...that ripped and about that muscular. Anything bigger is getting to be meathead or beefcakey....

 

[RagingBITCH]

Originally posted by: FFactory0x
Well basically, i do work out my legs. I do walk to classes everyday plus i play on the paintball team which i get lots of running and stretching out of.

BTW, i did tear my shoulder benching last year and its because of the heavy weight. It gave me arthritis in my should

Being active != working out your legs. I do plenty of running, stretching, and walking in my cardio plus the billions of classes I had before I graduated. That's not even close to being a substitute for squats, deadlifts, romanian deadlifts, calf raises, leg presses, etc and etc.

To each their own I guess. I can see your point to a certain extent - my cousins all are "superstar" soccer players in TN - they don't work out but their legs are quite big, but they're running and doing sprints and drills on a daily basis.

 

[CrazyDe1]

Originally posted by: RagingBITCH

Originally posted by: FFactory0x
Well basically, i do work out my legs. I do walk to classes everyday plus i play on the paintball team which i get lots of running and stretching out of.

BTW, i did tear my shoulder benching last year and its because of the heavy weight. It gave me arthritis in my should

Being active != working out your legs. I do plenty of running, stretching, and walking in my cardio plus the billions of classes I had before I graduated. That's not even close to being a substitute for squats, deadlifts, romanian deadlifts, calf raises, leg presses, etc and etc.

To each their own I guess. I can see your point to a certain extent - my cousins all are "superstar" soccer players in TN - they don't work out but their legs are quite big, but they're running and doing sprints and drills on a daily basis.

Screw legs I don't have chicken legs and don't intend on ever doing them unless my upper body gets way disproportioned with my legs

 

[RagingBITCH]

Originally posted by: CrazyDe1

Originally posted by: whaleskinrug

Originally posted by: CrazyDe1

Originally posted by: FFactory0x
i dont like this one.
Im an avocate of this workout i made up. Works Well. Try it out
3 days a week. Take the rest off.
Usually Block 3 day like Mon,Tues,Wed, rest of week off
BTW all set are drop sets so you do the highest you can for 8, then drop 5, do another 8, then drop 5 and do another 8

Monday- Chest
Bench 3x8
Incline 3x8
Decline 3x8
Dumbbell fly 3x8
Dips 2x10
Tricepts 3x8

Tues or Wed (Depends how i feel)
Standing Bar Curls 3x8
Preacher Curls 3x8
Consentrated Curls 3x8
Military Press 3x8

Wed or Thurs - Back
Concentrated Lat pull downs 3x8
Sitting Row 3x8
Dumbell Row 3x8
Lower Back Raise 3x8

This workout is good and by taking those 4 days of your are refreshed for the next week plus you muscles grow faster with the time off. You'll see lots of gains

The problem is I'm getting to the point where I might be getting too big...so I wanted to start toning. Your workout is basically what I was doing before only I'd do 4 sets and a failure set. There's a diff between ripped and meathead big and I don't wanna get meathead big. I think I realized I was probably getting a little too big when I put on a wifebeater as a joke and some girl said I ahd more cleavage than her in the thing...

I'm like 5'9" 155-160 so I don't want to get much bigger..

by "too big" do you mean your bf% is too high? why not just diet?

No, my body fat % was below 12% last time I checked...too big as in my arms are getting too big...and I think they're about the right size now and I just need to tone them.

I can't think of specific examples but some dudes that workout all the time in the gym and are pure muscle and are short are just too big....the ideal body type for me is what the dude had in dragon the bruce lee story...that ripped and about that muscular. Anything bigger is getting to be meathead or beefcakey....

What are you talking about in "toning" them? Tone and definition are usually related to bodyfat percentage. Do you mean you want your body (arms in particular) to be more leaner and sleeker?

 

[RagingBITCH]

Originally posted by: CrazyDe1

Originally posted by: RagingBITCH

Originally posted by: FFactory0x
Well basically, i do work out my legs. I do walk to classes everyday plus i play on the paintball team which i get lots of running and stretching out of.

BTW, i did tear my shoulder benching last year and its because of the heavy weight. It gave me arthritis in my should

Being active != working out your legs. I do plenty of running, stretching, and walking in my cardio plus the billions of classes I had before I graduated. That's not even close to being a substitute for squats, deadlifts, romanian deadlifts, calf raises, leg presses, etc and etc.

To each their own I guess. I can see your point to a certain extent - my cousins all are "superstar" soccer players in TN - they don't work out but their legs are quite big, but they're running and doing sprints and drills on a daily basis.

Screw legs I don't have chicken legs and don't intend on ever doing them unless my upper body gets way disproportioned with my legs

You've been lifting for 3 years but you don't workout your legs?

 

[whaleskinrug]

Originally posted by: CrazyDe1

Originally posted by: whaleskinrug

Originally posted by: CrazyDe1

Originally posted by: FFactory0x
i dont like this one.
Im an avocate of this workout i made up. Works Well. Try it out
3 days a week. Take the rest off.
Usually Block 3 day like Mon,Tues,Wed, rest of week off
BTW all set are drop sets so you do the highest you can for 8, then drop 5, do another 8, then drop 5 and do another 8

Monday- Chest
Bench 3x8
Incline 3x8
Decline 3x8
Dumbbell fly 3x8
Dips 2x10
Tricepts 3x8

Tues or Wed (Depends how i feel)
Standing Bar Curls 3x8
Preacher Curls 3x8
Consentrated Curls 3x8
Military Press 3x8

Wed or Thurs - Back
Concentrated Lat pull downs 3x8
Sitting Row 3x8
Dumbell Row 3x8
Lower Back Raise 3x8

This workout is good and by taking those 4 days of your are refreshed for the next week plus you muscles grow faster with the time off. You'll see lots of gains

The problem is I'm getting to the point where I might be getting too big...so I wanted to start toning. Your workout is basically what I was doing before only I'd do 4 sets and a failure set. There's a diff between ripped and meathead big and I don't wanna get meathead big. I think I realized I was probably getting a little too big when I put on a wifebeater as a joke and some girl said I ahd more cleavage than her in the thing...

I'm like 5'9" 155-160 so I don't want to get much bigger..

by "too big" do you mean your bf% is too high? why not just diet?

No, my body fat % was below 12% last time I checked...too big as in my arms are getting too big...and I think they're about the right size now and I just need to tone them.

I can't think of specific examples but some dudes that workout all the time in the gym and are pure muscle and are short are just too big....the ideal body type for me is what the dude had in dragon the bruce lee story...that ripped and about that muscular. Anything bigger is getting to be meathead or beefcakey....

Short limbs LOOK bigger -- that's why you see lots of shorter bodybuilders with "big" muscles. Unfortunately, to get a "toned" look, one has to lose more bodyfat.

 

[CrazyDe1]

Originally posted by: RagingBITCH

Originally posted by: CrazyDe1

Originally posted by: RagingBITCH

Originally posted by: FFactory0x
Well basically, i do work out my legs. I do walk to classes everyday plus i play on the paintball team which i get lots of running and stretching out of.

BTW, i did tear my shoulder benching last year and its because of the heavy weight. It gave me arthritis in my should

Being active != working out your legs. I do plenty of running, stretching, and walking in my cardio plus the billions of classes I had before I graduated. That's not even close to being a substitute for squats, deadlifts, romanian deadlifts, calf raises, leg presses, etc and etc.

To each their own I guess. I can see your point to a certain extent - my cousins all are "superstar" soccer players in TN - they don't work out but their legs are quite big, but they're running and doing sprints and drills on a daily basis.

Screw legs I don't have chicken legs and don't intend on ever doing them unless my upper body gets way disproportioned with my legs

You've been lifting for 3 years but you don't workout your legs?

Alright, I'm decently big and kind of defined. But as in not like brad pitt in fight club toned. Basically think nick lachey size without as much definition...instead of a 6pack I have a 4 pack but I have done abs in awhile and my biceps aren't quite as defined...I don't want to get any bigger.

And no, I don't do legs...there was a point where I did squats for a couple weeks and there was a 3 month period where a girl I was working out with made me do legs...it sucked

 

[CPA]

soreness != progress

 

[BD231]

I say just push yourself till it hurts with as many reps as possible.

I've strived to get that Terrell Owens look and I'm actually getting there by using body weight insted of machine's. Free weight's get you looking way better than machiens ever could if you ask me(for arms and shoulders anyway). I see big beefers at the gym all the time who completely rely on machiens and that damn bench press but they all look the same, like sh*t.

No muscle in the forearm, bulky un-toned arms and odd looking shoulders. I just don't see how anyone could enjoy looking like that.