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Need some opinions.

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  1. #1
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    Need some opinions.






    Hey guys.
    Last time i was here i posted up some crazy routine i was doing.

    I have toned it down a good bit since then.

    My New routine.
    Workout 3 days a week as i need to do more cardio as i have fitness test soon.

    Monday:
    Squats 2 x 5
    Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
    posterior core movement 2 x 10-20reps
    oblique crunch 2 x 10
    Calves Raise 2 x 10
    heavy abs 2 x 20
    Hanging Crunch 3 x 5

    Wednesday
    Wide grip flat bench 2 x 6 (index fingers on the rings)
    flat bench hammer grip db press 2 x 12 reps
    tricep push downs 1-2 x 100reps.
    db side laterals 2 x 10reps
    db front raises 2 x 10reps
    Standing Military Press 3 x 5 Heavy
    Behind The Back Wrist Curl 2 x 10
    Wrist Roller x 3

    Friday.
    Dead lifts (rotate variations each week) 2 x 5
    posterior core movement 2 x 10-20reps
    rows 2 x 4-8reps
    Reverse grip narrow grip pull downs 2 x 8
    Standing wide grip curls 2 x 12 reps
    hammer curls or reverse curls 2 x 12reps
    heavy abs 2 x 20reps
    Barbell Shrug 2 x 10
    Reverse Barbell shrug 1 x 10


    Really i want you input on what you would change.

    Important
    Chest is my weakest point. Whole body looks swole then you get this pathetic chest. Big on the outside then disappears at the middle.
    Arms need some attention aswell.



    What i am trying to archive in the next 10 years

    Last edited by blazeftp; 02-19-2011 at 07:24 AM.

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    The most glaring issue I see is the lack of leg movements. You have only 2 sets for leg press and 1 set for squats and besides deadlifts...that's all I see. Your legs are the foundation of your physique and should be worked just as hard as the rest of your body.

    And if Chest is your weak spot, you should be hammering it. Flat bench, incline, decline with more volume. 2x6 is just not going to get it. Especially if you are currently on gear, your body can handle a lot more.

    I have had great success running a 5x5 routine during my last cycle. My strength went through the roof and I gained a good bit of mass. That might be something you want to look into.

  3. #3
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    During my off days i do Cardio.
    Most of that involves Legs.
    Running Jumping hoping skipping with a weight Vest on so legs take the most punishment.

    My old chest and Tri day had a good bit of volume.

    Wide Bench 5x6
    Close Bench 5x6
    Incline 5x5
    Db Press 10x5
    French press 10x3
    Dips 10x3
    Press up 10x10
    Triceps Pushdown 10x3
    Skull crusher 3x10

    But was told this Was "Overkill" so toned it down.

    Thinking of going back to my old ways of smashing the shit out of it.

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    Quote Originally Posted by blazeftp View Post
    During my off days i do Cardio.
    Most of that involves Legs.
    Running Jumping hoping skipping with a weight Vest on so legs take the most punishment.

    My old chest and Tri day had a good bit of volume.

    Wide Bench 5x6
    Close Bench 5x6
    Incline 5x5
    Db Press 10x5
    French press 10x3
    Dips 10x3
    Press up 10x10
    Triceps Pushdown 10x3
    Skull crusher 3x10

    But was told this Was "Overkill" so toned it down.

    Thinking of going back to my old ways of smashing the shit out of it.
    Tris are a bit overkill.

    Try this on for size: setsxreps

    Flat bench 5x5
    Incline Dumbell 4x6
    Decline Bench 5x5
    Flys 4x8

    Skull crushers: 4x6
    Weighted Dips: 4x6
    Tricep pushdowns: 4x8

    18 sets for Chest
    12 sets for tri's

  5. #5
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    Quote Originally Posted by blazeftp View Post
    During my off days i do Cardio.
    Most of that involves Legs.
    Running Jumping hoping skipping with a weight Vest on so legs take the most punishment.
    shit, ive been squatting all this time while i should have been skipping, jumping and ...hoping.

  6. #6
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    Quote Originally Posted by Gissurjon View Post
    shit, ive been squatting all this time while i should have been skipping, jumping and ...hoping.
    No need to be a sarcastic prick.
    I do squats as you can see above.

    The jumping and hoping is a really good workout if you try it.
    Get even more thought when you are weight down with 20-30kg

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    Quote Originally Posted by blazeftp View Post
    During my off days i do Cardio.
    Most of that involves Legs.
    Running Jumping hoping skipping with a weight Vest on so legs take the most punishment.

    My old chest and Tri day had a good bit of volume.

    Wide Bench 5x6
    Close Bench 5x6
    Incline 5x5
    Db Press 10x5
    French press 10x3
    Dips 10x3
    Press up 10x10
    Triceps Pushdown 10x3
    Skull crusher 3x10

    But was told this Was "Overkill" so toned it down.

    Thinking of going back to my old ways of smashing the shit out of it.
    Hm if you were doing all that it is clear to me that you need to up the intensity. Try to add slightly more weight every time and going to failure at least on a few sets. I myself like HIT and pretty much go til near failure every set. Today I did 4 sets for legs and I had trouble walking to the locker room. I would keep chest and triceps movements to 20 sets together at the very most, and that would be doing a 5x5 set up or something like that. I dont go above 8 sets and usually do about 5.

    The first post in thread looks a lot better of a workout but I would drop a few of the isolation exercises.

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    Quote Originally Posted by blazeftp View Post
    Monday:
    Squats 2 x fail (if you get 10 add weight)
    Leg presses 1 x5- 10 (front overhead or zercher squats + the leg presses)
    good mornings 2x5-10
    oblique crunch 2 x 10
    Calves Raise 3 x 10
    heavy abs 2 x 20


    Wednesday
    Wide grip flat bench 2 x fail (if you get 10 add weight)
    flat bench hammer grip db press 2 x 12 reps
    tricep push downs 1-2 x 5-10
    Standing Military Press 3 x 5 Heavy
    Wrist Roller x 3

    Friday.
    Dead lifts (rotate variations each week) 2 x 5
    pull ups 3xfail
    rows 2 x 4-8reps
    Standing wide grip curls 2 x 12 reps
    heavy abs 2 x 20reps
    Maybe something similar to this, you seemed to have a lot of volume for small muscles like forearms and triceps. Heavy compound movements take care of small muscles pretty good. You can fully work your biceps without doing any curls, but if you want to do a few sets its fine. just change some of these exercises every once and a while and make sure you are progressing with either weight or reps each workout and youll be good.

  9. #9
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    Quote Originally Posted by blazeftp View Post
    No need to be a sarcastic prick.
    I do squats as you can see above.

    The jumping and hoping is a really good workout if you try it.
    Get even more thought when you are weight down with 20-30kg
    "prick" i like that, do you say stuff like douchebag and twat too?

    i played basketball for 13 years, i've had my share of jumping. now when it comes to hoping, I prefer believing.. thats just me

  10. #10
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    Quote Originally Posted by Gissurjon View Post
    "prick" i like that, do you say stuff like douchebag and twat too?

    i played basketball for 13 years, i've had my share of jumping. now when it comes to hoping, I prefer believing.. thats just me
    Its very Rare that i use that sort of language online,
    But i just really couldn't be bothered with stupid comments that day.

    Forget the name of the training but involves places cones or markers down 5 meters apart and jumping with one leg to the other for say 30m.
    You may have heard of it maybe not.





    Will just stick to the first workout i posted up.
    Been getting some great strength Gains from it,
    The idea of it is to up the intensity every 2-3 weeks.
    Last edited by blazeftp; 02-20-2011 at 03:16 PM.

  11. #11
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    Good routine. Great goals & lot of hope.
    Wish u luck big fellow.

  12. #12
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    Dont have to do 5 sets or 10 sets.

    But, at least 3. clean.

  13. #13
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    Quote Originally Posted by blazeftp View Post
    Its very Rare that i use that sort of language online,
    But i just really couldn't be bothered with stupid comments that day.

    Forget the name of the training but involves places cones or markers down 5 meters apart and jumping with one leg to the other for say 30m.
    You may have heard of it maybe not.





    Will just stick to the first workout i posted up.
    Been getting some great strength Gains from it,
    The idea of it is to up the intensity every 2-3 weeks.
    sorry, i was being a prick. yea ive done that, that jumping stuff is plyo though and wont help much with size.

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