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wanabbig
07-27-2012, 10:09 AM
Folks I'm looking for thoughts on my program, Ive been doing this routine for a year now. I have good weeks and bad weeks, when I say that I mean I hurt some weeks and some I feel great. Using cyp, Deca, d-bol.

Day 1 Heavy Back and shoulders, 4 sets of pull ups with weight, dumbell shoulder press. Keeping reps to max weight at 6 to 8 reps. Alternating between the 2 excersises. Calve raises doing the same. Rows doing the same with shrugs.

Day 2, Heavy chest, the sets are 3 intstead of 4 and reps are the same as back. Incline dumbell fly's (sometimes use cables), abs, flat dumbell fly's, abs. Incline bench, abs. Flat bench, abs. Incline bench has been giving my right shoulder a fit lately.

Day3, Heavy Arms, This varies on the mood, but bar bell or bumbell bi's, Dumbell lying tri's, 4 sets each. 10 min break (usualy walk on tread mill) then preacher curls, flat bar tri's.

Day 4, Heavy legs, 6 sets of squats, concentrated ham's, leg ext. If I have anything left I'll get on the leg press to exaustion.

Day 5, OFF, maybe a 30 min walk on tread mill to circulate blood to keep the soreness down.

Day 6, Light Back and Bi's. Same excersises but higher reps. Reps to 12 to 15.

Day 7, Light chest and Tri's. Same excersises but higher reps. Reps to 12 to 15. I'll do some dips this day since I'm doing chest and tri's together.

Day 8, light legs, same as heavy except for reps will be taken to 20.

Then a day off and start over again. Is this to much? It seems to work good and I stay sore all the time. I'm 40 and eat right. I'm currently 245lbs at 6'4" and bf around %12. Every 6 weeks I'll take 4 days in a row off, which is tough because I feel like I need to be working out LOL.

Thanks! Fire away!

Manny1983
07-27-2012, 10:17 AM
Seems a bit much if your working the same body part 2/week. Also for me personally I don't like to stay with the same routine for more than a month before I switch it up, you say you've been with this routine for a year?

Bruiser
07-27-2012, 10:41 AM
Seems a bit much if your working the same body part 2/week. Also for me personally I don't like to stay with the same routine for more than a month before I switch it up, you say you've been with this routine for a year?

I agree. Way too long to be on a program, especially one that's working A muscle twice a week. Look into 5/3/1 or Westside. It sounds like those might be right up your alley. Then if you want to hit a muscle group twice a week, the conjugate method in Westside training would be PERFECT!

wanabbig
07-27-2012, 01:30 PM
Well my thought was heavy short reps and light with long reps. I do change up the way I do the excersise, but I was leaning on never doing the same reps all the time so the body keeps guessing. What is 5/3/1 and Westside? Also, if I just work a body part a week I don't feel like it's doing much good. If I was a novice lifter then yes, but I've been lifting for quiet a few years. I'll see if I can post a pic of me.

wanabbig
07-27-2012, 01:42 PM
164

It seems to be working, just looking for further thoughts.

wanabbig
07-27-2012, 01:57 PM
One more thing I forgot add, I'm in a bulking phase now.

Bruiser
07-27-2012, 02:05 PM
5/3/1 and Westside (conjugate) are powerlifting programs. But both will get you fucking jacked! They focus on big, compound, multi-joint movements. If your bulking and looking to change things up, I think either one would be perfect for you.

wanabbig
07-27-2012, 03:19 PM
Bruiser, where can I find the program at?

zedhed
07-27-2012, 03:23 PM
BRO I URGE YOU TO LOOSE THE FUCKING LEG EXTENSIONS!!
Take that dam machine from your gym and burn that fucker up!
This is the very worst excersize ever developed for weight training. It is a total knee wrecking son of a bitch.
Put Front Squats in place of that and you will be doing your knee longevity a massive favor.

Bruiser
07-27-2012, 03:35 PM
Bruiser, where can I find the program at?

Here's one of many links with a basic template

http://www.bodybuilding.net/powerlifting/basic-westside-template-3063.html

wanabbig
07-27-2012, 03:58 PM
Thanks, yeah that is a lot of combanation excersises, I've never done anything like that before, there seem to be a lot of leg stuff in there for a week. Thanx for passing it along, I'll def look into it.

zedhead, don't like ext hu? I've heard bad things about doing them, but so far I've had good luck with them. I keep my toes turned in while performing the excersize.

Bruiser
07-27-2012, 04:10 PM
Thanks, yeah that is a lot of combanation excersises, I've never done anything like that before, there seem to be a lot of leg stuff in there for a week. Thanx for passing it along, I'll def look into it.

zedhead, don't like ext hu? I've heard bad things about doing them, but so far I've had good luck with them. I keep my toes turned in while performing the excersize.

I love it! You can work to a 1RM every week and never fry your CNS because you're doing variations instead of the same movement.

For example, bench: flat bench, incline, floor press, rack press, close grip, wide grip, 1-5 board, fat bar, chains, bands, etc. I figure I've got enough variations in my gym/garage to never do the same ME (max effort) lift for bench twice in six months!

Same goes for DE (Dynamic Effort) days. And for hypertrophy... try to tell me that hitting the muscle group that thoroughly from that many angles you're not gonna fuckin grow! You'll get real strong, real big, real fast.

wanabbig
07-27-2012, 04:55 PM
True that! I'll have to do a modified verson of it. i don't think my right shoulder will hold up to a max rep of 5 on the bench. it sucks getting old lol.

Bruiser
07-27-2012, 04:59 PM
True that! I'll have to do a modified verson of it. i don't think my right shoulder will hold up to a max rep of 5 on the bench. it sucks getting old lol.

That's what is awesome about Westside, it's made to modify. If there's a certain movement that flares up an injury, there's 100 more variations to choose from.

flward
07-27-2012, 11:02 PM
I would say, that is by far the most hardcore workout I've have ever seen. I will have to say in high school my routine was similar to yours. I grew like a weed; but as I aged I seem to need a little more time to recover. I would change it up a little. The most I would go on any routine is a month or two. A far as your slit you go 4 day before a break. I would go 3 on 1 off on 3 on 2 off. I think changing things up every once in a while is good to. It gives you a chance to refresh and recovery. I hope this helps Bro.

deathdodger
07-29-2012, 12:01 PM
Thats a workout if I ever saw one. You should grow just fine.

Nelson303
07-29-2012, 12:51 PM
Like stated above 5/3/1 is the shit. But you can't beat the 5x5 program too. Just switch it up more often and you will see changes in odd places. Even places you thought were stuck and won't grow. Your body adapts pretty quick. So the more you change it up the better.