help me make a new schedule =D

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imported_dreadrok

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so this is what im doing currently..

squat (leg extensions)
SLDL (leg curls)
Flys (dips)
bench
pullups
BB rows
DB shrugs
lat raises/bent over lat raises
db seated shoulder press
incline hammer curls
french curls
calves

I am looking to get a new routine going and wanted some help. During the last week of 10's and all the 5's my workouts are taking a little too long and i lack energy and motivation at the end. I still am trying to GAIN as much as possible so what schedule do you think i should try to help me out. Ill post a pic of me when I can so you all can see what i need to work on.. (everything)
I am just trying to BULK and am currently on SD after having to cut my negs short 4 workouts =(

thanks for helpin me out
 
I'll try to help, let us see...

[b said:
Quote[/b] ]
squat+leg extensions alternate with SLDL per workout
SLDL+leg curls (as before 1 day squat one day SLDL)
Flys+dips alternate with bench per workout
pullups alternate with BB rows per workout
DB shrugs (rather do this one as the last part of your SLDL)
lat raises/bent over lat raises alternate with db seated shoulder press
incline hammer curls alternate with concentration curls (D/B or B/B)
french curls alternate with overhead cable extensions or skull crushers.
calves use both seated and standing varieties alternated.
Click to expand...

Ok, this will give you some space, as you will be alternating exercises, then you have not mentioned whether you are doing 1, 2 or 3 sets, that is important, I recommend one up to end of 10's use less rest (max - 1 min.), then maybe 2 for 5's and longer rest (max 2 mins.).

This should fix you up, ther is not much missing on your previous workout, except for 1 isolation each for biceps and triceps in order to alternate with the ones you already have
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Well, this is not set in stone, but i don't think you need anything else.

Cheers

Fausto
 
Here's my routine at the moment, during heavy phase:

*Chest 15 reps clustered, burn set, loaded stretch
*Back 15 reps clustered, burn set, loaded stretch
*Sm. mach. shoulder press 10 reps clustered, burn set, loaded stretch
*Leg extn 5 neg reps
*Leg curl 5 neg reps
*Overhead tris 10 reps clustered, loaded stretch
*Hammer curls 10 reps, loaded stretch on biceps, inclined
*Rear raises 5 reps
*Lat raises 5 reps
*Behind the back barbell wrist curl 20 reps clustered

That takes me 45-50mins, 6 days a week. Chest and back exercises are altered up a bit.


If what you have is taking over an hour, then I'd suggest dropping off the number of sets for your isolation exercises, or working more efficiently, as blunt as that may sound.

Another option is supersetting antagonist muscles: chest/back, tris/bis, quads/hammys
 
here are my pics..
im kinda depressed looking at them :confused:
back.gif

front.gif

side.gif


no flexing... just me normal
 
Deadrok

Sounds to me like youhaven't given HST a chance to do its work, like Jester said try to work 45 min - 1 hour, no more.

If need be, yes, cut some of the isolation.

I completely agree, suppersetting saves time and works great, whether you do antagonist work or synnergetic, pre or post exhaustion, they work well, and you can build it into your routine.

Try it out, take your protein 2 x day + creatine (5 g) + Essential Fatty acid caps (omega 3 & 6), that is all you need and...yes...lots of patience and perseverance.
laugh.gif


Ciao
 
ok so this is the schedule im thinking of k... lemme know

1 DB Bench 15x1 10x2 1x3
2 Calf raises 15x2 10x3 5x3
3 Seated DB shoulder press 15x1 10x2 5x3
4 Inc hammer curls 15x1 10x2 5x3
5 BB rows 15x1 10x2 5x2
6 upright rows 15x1 10x1 5x2
7 Frenc curls 15x1 10x2 5x3
8 pullups 15x1 10x1 5x1
9 shrugs 15x1 10x2 5x3
10 chin ups 15x1 10x1 5x1
11 squat or leg extension 15x1 10x2 5x3
12 SLDL or leg curl 15x1 10x2 5x3

what you think?
i took dips out.. good idea or bad idea?
 
Dread...

A few changes here, if you agree of course  
tounge.gif


[b said:
Quote[/b] ]
1 squat or leg extension 15x1 10x2 5x3 - fine, alternate with deads
1 SLDL or leg curl 15x1 10x2 5x3 - fine , alternate with squats
2 Calf raises 15x2 10x3 5x3 - fine
3 DB Bench  15x1 10x2 5x3 - fine, put the dips back on alternated with DB bench (use incline and decline) + dips
4 pullups 15x1 10x1 5x1 - fine (remember to add weight from 5's and progress through to negs)
4 chin ups 15x1 10x1 5x1 - isn't this same as pullups's?
5 BB rows 15x1 10x2 5x2 - fine (alternate with chins/pulups)
5 Seated DB shoulder press 15x1 10x2 5x3 – fine / alternate with lateral and rear raises
6 Inc hammer curls 15x1 10x2 5x3 - fine / alternate with standing barbell curls (strict)
7 French curls 15x1 10x2 5x3 – fine / alternate with pushdowns
upright rows 15x1 10x1 5x2 - drop this, not good for shoulders/rather mil press or what you previously had lat and rear raises
shrugs 15x1 10x2 5x3 - drop this, do it together with the deadlifts on the last part of the rep, saves time
Click to expand...

And some supersets: you can build thes in a cycle, they save time and work well.

Squats + leg extensions alternate with Deadlifts + leg curls
Calf raise standing + seated
incline or decline bench + flyes (pulsed) alternate with dips
Shoulder presses + lat raises + rear raises (or either alternated)
Chins + low rows or bent over rows or Chins wide grip overhand vs. chin close grip underhand
curls + tricep extensions

Midsection - there is a wide variety, I'll include a download for you.

Dips is a good exercise, don't drop it before it starts working for you, I can see you have started not so long ago, just have patience, mate
laugh.gif


The supersets is not a must, but they can save a whole lot of time while working well, one can build a whole program using these, and do them set by set (1 set = 2 exercises for the same area) before you rest, you should grow nicely
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You will notice that I have changed the sequence, that way you will keep yourself from getting too tired for the big ones, those are to be done first.
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That is it, tell me what do you think and holly molly get going dude or are you SD'ying?
laugh.gif


Ciao
 
ya man im on the last leg of my SD
tounge.gif

I put upright rows in there cuz i have little to no traps and could use the extra work in the upper back, i think dk or someone recommended them in a thread also...
i add weight for the pullups and chins through the 5's
and i think pullups are supinated and chins are pronated.. i think
thanks a million for the ab workout.. i dont do abs really =/
ill do those on my off days 3 times a week.
this is the fattest i have ever been so.. doing some ab work might make me feel better mentally :D
thanks for you help thus far faus
 
No probs Dread

That is what we are here for, I'd say do not worry too much about your traps, if you do heavy deadlifts, they will grow, like I say just do the last bit of each rep as a shrug and it is a all-in-one. :D

Let us call them chin-ups and use the variation overhand, underhand, and close-wide grips, use weight there as they buid your back nicely.

I think for what you want a supersetted HST program with all the basics for the firs 5 cycles or so would be the diagnosis, put that together with high quality protein powder, creatine and fish oil caps or any other source of EFA's will do just fine...ah of course enough patience and lots of persistence is grand too!
thumbs-up.gif


Heard of the "blonde bomber" before? Here is a link, he's the stuff, and he can write too, it'll help with keeping you keen,

http://www.davedraper.com/pdfs/irononline297.pdf

and

http://www.davedraper.com/go4x.mvc?ID=Current

Cheers
 
If you want to make the jump from 175 to 190 in one cycle (and it's possible . . .), it'll really coming down to doing a proper bulk. The diet is really the most important thing. Looking at your pix, I'd say you have normal-to-high metabolism, and so you're actually a good candidate for this approach. So, to begin . . .

Assuming you're 175 at roughly 12%, your LBM would be 154. Calculating your protein, it will be about 310g.

Assuming normal-to-high metabolism, you'll be taking in 1.5:1 carbs to protein during workout day, and 0.75:1 carbs to protein during rest days. That means carbs will be 465g on workout days, and 232g on non-wo days.

For post-WO days, take in 154g of carbs right after workouts. Add in 1-2 tablespoons of cider vinegar with it. Add another 70g of carbs 2-3 hours after this. Distribute the other 241g through the rest of the day.

If you feel flat or fatigued, add another 50-100g of carbs on WO day and 25-50g of carbs on non-WO day.

Supplementation: Add molecular distilled or pharmacudetical grade fish oil to your flax oil intake. If you add the fish oil, supplement with a few evening primrose oil capsules. All of this will bring inflammation down.

Now, your workout structure, I'd probably recommend a cluster-style program. I like using stretch-point movements, but for a general bulk with 3x-a-week, I think a descending density cluster program is the way to go. If you're interested in trying that out . .

15s (15x1)
DB Bench
Calf raise
Seated DB shoulder press
BB rows
Chins
SLDL
Squat

10s (target: 25-30 reps)
minisets of 3-5 reps with 15-30 second rest periods. Increase rest periods when it gets hard.
Burn set

Include following (10-15 reps)
Calf raise (curl toes in, lean forward, below block) plus 15-30 second loaded stretch
Shrugs while looking down (don't try to go all the way up)
Upright rows performed behind your back up to waistline
Incline hammer curl

5s (target: 10-15 reps)
minisets of 1-3 reps with 5-20 second rest periods. Increase rest periods when it gets hard.
Load stretch: incline curl (20-40 seconds)
Pulse stretch: chins, upright row, shrugs, calf raise. 10 reps or so
Burn set
Leg extension -10 to 15 pulses
Leg curls - 10 to 15 pulses

post-5s (5-10 reps)
4 weeks of post-5s
All negatives and/or partials for feasible movements
Otherwise, shoot for one increment per week
Burn set
 
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