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Pony's High Volume 5 Day Split

Pony

WORK - HUSTLE - SHRED
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IML Gear Cream!
So after my summer of working Im back at it. Here's me:

Height: 5' 9"
Weight: 170
BF%: 19%

Ill throw my macros up next week, diet needs to get dialed in here. My goals are to be fit, muscular, and generally gorgeous. I have Juggernaut hooking me up with all my plans and motivation. It's already day 3 and Im broken :)


Day1:

Squat: DB 4x12/10's
10/15's, 8/20's, 6/25, 15/12.5

Zercher Squat: 12/30, 12/40, 12/30

Leg Extension: 20/55, 20/45, 20/35, 20/25

Leg Curl: 4x12/30
12/45, 10/55, 8/65

Preacher Curl:
12/80, 12/70, 12/55

Tricep Pushdown:'
20/50, 20/50, 20/50

RDL: DB
10/45, 10/55, 10/60

Standing Calve Raises: DB
15/30, 15/30 (toes out), 15/30 (toes in)

Ab Work: hanging over the mountain 4x10


-------------------


Day 2

Low Incline Bench Press:
12/60, 12/50, 12/40, 12/30

Bar Dips:
12/-55lbs, 12/-55lbs, 12/-70lbs, 12/-80lbs

Bent Rows DB
12/25s, 12/25s, 12/20s, 12/20s

Lateral Raises:
12/10, 12/7.5, 12/7.5, 12/5

Face Pulls:
12/40, 12/45, 12/40, 12/30

Standing Calf Raise DB:
10/20's, 10/40s, 10/40s, 10/45s


Todays Day 3. As you can see Ive been playing with my numbers - just trying to gauge where I stand here.
 
Day 3

JM Press
5x12 (30, 30, 20, 20, 20) I was so sore I couldnt handle the 30 lol
10/30, 8/30, 6/40, 15/20

cheat curls: DB
4x8/20 I will use 30's next time to start with or the 60 BB

DB tricep ext:
15/30, 15/27.5,20, 15/17.5, 15/15

Incline DB curls:
4x15/15s

AB Crunch w/ball: 6x25-50 Yeah so P. Shitness doesnt have a fucking ball. this is what I did:
25 crunches
25 leg lifts (on the bench, ass up at the top to finish the lift) I will add a twist the next time i get to do these <3 em
2/25 hanging leg raises (knees to chest just to show off)
2/40 mason twist (40 is what I can do consecutively so I stop it there for the set) I will add weights next time I get to do these


My gym sucks, but it is what it is until I get a better membership someplace else. Im still figuring out my numbers with some of these weights, cant wait to get back into routine. Enjoying my off day....


Anyone here into Flag Nor Fail clothes? Just scored myself an Under One Hundred hoodie, bury the dead mint print shirt, and the Hold Strong tank!! Effin addicted to this clothing line....
 
Join the y, or a Retro. Cheap and loaded with good equipment.
What about a certain Snap Fitness in Brick? ( I don't know where Pony is from).

Y's are all over the place. Some suck, some are awesome. The first gym I belonged to was a "Y", and it rocked. To this day the best gym I ever belonged to. Then I moved 600 miles away and joined a "Y" and it absolutely sucked!

Retro is decent. Plenty of equipment, low prices..... plus you can workout at any location. That is a big deal for me, because my gf lives 35 miles north of me. We workout there, workout here, and workout at locations in between.
 
I feel like the Y out here is almost 100 a month, Crunch and NYSC are cheaper! NYSC actually has a union discount where I can workout at any NYC club for $60 a month..... but is it worth it? Im not sure how many Retro fitness gyms are out here, I know theres one in Williamsburg..... but its Williamsburg lol
 
Day 4: fun with supersets

Ive never done supersets before, but I liked this.

DB Incline Press:
5x12/20s

superset with chins: (I do assisted)
3x12/ -85lbs, 2x12/ -90lbs

DB Flat Bench Fly:
2x12/15s, 12/10s, 12/12.5s (10s was too light)

superset with DB row:
2x10/25s, 2x10/20s

Machine Bench Press:
20/50, 20/40, 20/35

superset with pullups: assisted
12/ -90, 12/ -90, 12/-100


There you have it Day 4 in the bag. Now to finish my week off with Day 5.


Looking at these assisted chins and pullups is putting a fire in my ass to stop doing them assisted. Long time dream of mine...
 
Last edited:
Day 5 in the bucket, here's what I put up:

Military Press:
5/40, 5/50, 5/50, 5/40, 5/40 (im gonna start on 60 next week, I think I can push 5 of those fuckers out to start)

DB Front Raise:
3x12/10s

Deltoid Box Exercise (I couldnt find anything in Google for "deltoid box exercise" instead the delt row machine popped up and thats what I did):
3x15/50 (Im gonna start heavier next time, I can do it)

Seated Lateral Raise:
15/10s, 15/10s, 15/5s (I was gonna use the 7.5s but you dont wanna know what that guy was doing with them.... SMH)

Rear Flies: (amazingly deceptive) cable
12/20, 12/15, 12/10

Cable Ab Pulls:
15/57.5, 15/65, 15/65

I wanna get those straps for the ab pulls cuz the only thing that keeps me from going much higher is my hands, not my abs. I like this routine, its nice to get back into it with something fresh. For those who dont know I spent a year with Insanity and P90X, then mixed them up in all different ways. I like being back in the gym!
 
Day 5 in the bucket, here's what I put up:

Military Press:
5/40, 5/50, 5/50, 5/40, 5/40 (im gonna start on 60 next week, I think I can push 5 of those fuckers out to start)

DB Front Raise:
3x12/10s

Deltoid Box Exercise (I couldnt find anything in Google for "deltoid box exercise" instead the delt row machine popped up and thats what I did):
3x15/50 (Im gonna start heavier next time, I can do it)

Seated Lateral Raise:
15/10s, 15/10s, 15/5s (I was gonna use the 7.5s but you dont wanna know what that guy was doing with them.... SMH)

Rear Flies: (amazingly deceptive) cable
12/20, 12/15, 12/10

Cable Ab Pulls:
15/57.5, 15/65, 15/65

I wanna get those straps for the ab pulls cuz the only thing that keeps me from going much higher is my hands, not my abs. I like this routine, its nice to get back into it with something fresh. For those who dont know I spent a year with Insanity and P90X, then mixed them up in all different ways. I like being back in the gym!
Join which ever is closest.
Great to hear you like the routine.
As for the ab straps, work your grip and save your money. Hang down from the bar and complete the exercise. That will also help with your deadlift grip when needed.


Sent from my HTC_Amaze_4G using Tapatalk 2
 
IML Gear Cream!
Day 1

Squats: DBs
4x12/5s, 10/15s, 8/22.5s, 6/27.5s, 5/45s, 15/15s

Zercher Squat: BB
3x12/40 (last week I used 30 for 2 sets, this felt much better)

Leg Extension:
20/55, 20/45, 20/35, 20/25

Leg Curl:
4x12/20, 12/30, 10/40, 8/50 (looking back I realize I fucked up my numbers and should have put more, I must have looked at something else not realizing)

RDL:
20/60BB, 20/35sDB, 20/60BB

Preacher Curl:
12/85, 12/70, 12/60

Tricep pushdown:
20/50, 20/30, 20/20

Calves: DB
3x20/45s

Ab Work:
4x10 pulse-ups

This was a good one, I broke a sweat and upped some numbers. My legs feel so weak, cant wait for tmo!

??The red part, I almost forgot! Well I wrote 5 instead of 15 on the paper so when I was gearing up for it I was like "lets go hard and see what happens" Then it hit me that it was supposed to be 15 at a lighter weight. My bad.
 
Day 2

low incline bench press: DB
2x12/27.5, 2x12/22.5 (I made a note to start heavier)

bar dips: assisted
4x12/-60lbs

bent rows: BB
12/50, 2x12/60, 12/50 (I made a note to start higher here)

DB press:
12/20s, 12/15's, 12/12.5s, 12/10s (perfect example of how my shoulder affects my workout, my left shoulder struggled with this weight, but my right shoulder barely burned up)

Lateral Raises:
12/10s, 3x12/7.5s

face pulls:
2x12/50, 2x12/45

Standing calf raise: DB
10/40s, 10/50s, 2x10/60s

There you have it.
 
That shoulder issue is a ball buster. Terry doing a reciprocating bench press; one arm up (the weaker side), then lowering it, as that one goes down, the other should be going up.

Sent from my HTC_Amaze_4G using Tapatalk 2
 
That shoulder issue is a ball buster. Terry doing a reciprocating bench press; one arm up (the weaker side), then lowering it, as that one goes down, the other should be going up.

Sent from my HTC_Amaze_4G using Tapatalk 2


My right shoulder is the one thats out of place, but when I was doing the DB press, I noticed my left arm was actually weaker. Its all fucked up, I probably built that up compensating.
 
Day 3

JM Press:
5x12/30, 10/40, 8/40, 6/50, 15/20 (made a note that my elbows were hurting)

Cheat Curls: DB
8/30s, 8/25s, 8/20s, 8/17.5s (I decided to have fun and not rest between sets, major number changes on this one)

DB tricep Ext.:
15/20, 15/22.5, 15/20, 15/15 (single DB, no rest between sets)

Incline DB Curls:
15/20s, 15/20s, 15/17.5s, 15/15s

Abs:
2x25 - hanging leg lifts
25 - seated over the mountain
25 - pulse-ups
2x25 hyper extension chair (obliques 25 per side per set, 2nd set with 10lbs DB)


I have the ball at home, you think I should just do abs separate or is this good?
 
Watch the form on JM. This could mean you're snapping to hard at the top part of the move.
Maybe your should come to my gum and do a session a month.

Sent from my HTC_Amaze_4G using Tapatalk 2
 
Watch the form on JM. This could mean you're snapping to hard at the top part of the move.
Maybe your should come to my gum and do a session a month.

Sent from my HTC_Amaze_4G using Tapatalk 2

I will try, your gym near Philly? I met this really cute dominican chick from philly, thinking i can parlay this trip into a booty call..
 
IML Gear Cream!
I was out of town playing a show with the almighty WRETCHED this weekend so I wasnt able to post my workouts. WRETCHED!!

Day4:

DB Incline Press:
12/27.5s, 12/27.5s, 12/25s, 12/25s, 12/20s

Chins superset: (assisted)
2x8/-70lbs, 3x8/-85lbs

DB Flat Bench Fly:
4x12/15s (made a note to start higher)

DB Row superset:
4x10/25s (made a note to start higher)

Machine Bench:
20/50, 20/40, 20/35

Pullups Superset: (assisted)
3x12/-85lbs

I love when the big jailhouse looking dudes give me respect nods because im going hard. this workout was the first time i got nods! I am slowly becoming a Planet Fitness legend..

Day 5

Military Press: BB
3x5/50, 2x5/40 (made a note to start higher)

DB Front Raise:
12/12.5s, 12/10s, 12/7.5s

Deltoid Box Exercise:
15/7.5s 2x15/5s

Rear Flies: cable
3x12/5s

Cable Ab Pull:
15/65, 15/72.5, 15/65

There you have it, my friday and saturday in a nutshell. Cant wait to kill legs today, they miss being weak and rubbery.
 
Day 1

Squats: DBs
4x12/10s, 10/15s, 8/20s, 6/27.5s, 15/10s

Zercher Squat:
3x12/50

Leg Extension:
20/55, 20/45, 20/35, 20/25

Leg Curl:
4x12/20, 30, 30, 30, 12/40, 10/50, 8/60

RDL: DB
3x10/40s

Preacher Curl:
12/80, 12/72.5, 12/65

Tricep Pushdown: rope
20/25, 20/20, 20/15

Seated Calves: Calf ext
20/110, 20/100, 20/90

Ab Work: hyperextension w/10lb plate obliques
4x10 each side

Not as sore today, but then again I havent walked down stairs yet. My feet were tired from that calf extention, felt good to get over 100lbs on there.
 
Day 2

Low Incline Bench Press:
12/70,70,70,60

Bar dips: (assisted)
12/108, 113, 113, 100

Bent rows:
4x12/60

DB Press:
12/20s, 15s, 12.5s, 12.5s

Lateral Raises:
12/10s, 7.5s, 7.5s, 7.5s

Face Pulls:
12/50, 50, 42.5, 42.5

Standing Calf Raises:
10/110, 130, 150, 160 (I was just feeling around some new numbers, next time Ill be starting way higher)

Awesome workout today, cant wait for tomorrow.
 
Its a joke - all the way down to the purple equipment.

Awesome log! Love your workout plan. Planet Fitness is such a joke its ridiculous I walked into one once and just couldnt do it, dont they have some lunk alarm ? But you gotta work with what you got. I actually like 24/hr fitness and the price wasnt bad, always had a membership there ontop of my little boxing gym one with no ac in 85degree heat!
 
Day 2

Low Incline Bench Press:
12/70,70,70,60

Bar dips: (assisted)
12/108, 113, 113, 100

Bent rows:
4x12/60

DB Press:
12/20s, 15s, 12.5s, 12.5s

Lateral Raises:
12/10s, 7.5s, 7.5s, 7.5s

Face Pulls:
12/50, 50, 42.5, 42.5

Standing Calf Raises:
10/110, 130, 150, 160 (I was just feeling around some new numbers, next time Ill be starting way higher)

Awesome workout today, cant wait for tomorrow.
Question; On the dumbbell press, why did you drop the weight>

Looking good. Showing signs of improvement.

Like the face-pulls?
 
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