Pulling out all the stops!!! Your absolute best routine?

**P-funk** · 08-03-2006, 04:01 PM

just take it east with the lifting.

Yanick · 08-03-2006, 04:08 PM

yes i am for now. i'm also stretching and doing cardio on my off days so maybe some muscle imbalance problems will be resolved with that.

viet_jon · 08-03-2006, 04:09 PM

what are face pulls?

Bakerboy · 08-03-2006, 04:13 PM

Quote:

Originally Posted by Yanick

it got kind of involved and in hindsight it might've been a bit too much but for a micro cycle a super high volume routine like this will work. after three weeks i was done and had to lower everything to keep from completely overtraining.

Day1:Squat/DL Strength, BP/OHP Power, rest Hypertrophy work.
Day2:BP/OHP Strength, Squat/DL Power, rest Hypertrophy work.
Day3:All Hypertrophy/Conditioning day.

Day1:
Squat 5x3 90+% of 1RM RI=120s
BP 8x3 60% of 1RM RI=30s
BB OHP 5x3 90+% of 1 RM RI=120s
Neutral Grip Pull Ups 3x6-10, RI=60s (reps/rest are the same from here on)
SLDL
Unilat Leg Press
BB Shrugs
Bent Over Laterals
Standing Calfs
Core

Day2:
BP 5x3 90+% of 1RM RI=120s
Speed Deads 8x3 60% of 1RM RI=30s
GM's
Bent Over Rows
Front Raises
Face Pulls
Split Squats
Seated Calfs
BB Shrugs
Alt. Hammer Curls 2x6-10
Core

Day3: All Hyp/Conditioning
Power Cleans x 3->Front Squats x 6-8->OH Press x 3-5 for 4-5 sets, RI=90s
Pulldowns
CGBP
Seated Rows
Lateral Raises
Reverse Pec Dec
Calves, stand/seat
DB Shrugs
Sup. Set Leg Ext w/Leg Curl
Static Holds 2sets x as long as i can hold 315lbs
Plate Curls 2sets x 5-10
Core

Shit, you must have been in the gym forever! That's a huge workload.

**P-funk** · 08-03-2006, 04:27 PM

Quote:

Originally Posted by Bakerboy

Shit, you must have been in the gym forever! That's a huge workload.

it's about an hour.

PWGriffin · 08-03-2006, 04:43 PM

Quote:

Originally Posted by SuperFlex

Since you've done your homework at this point and I have not, are steroids any more dangerous then say perscription drugs? I've never even seen steroids, but with a single cycle my gains would be huge. I've been accused of taking them more than once...

Safe is a relative term. If you have specific questions you should post them in the anabolics section...I learned alot there.

As for your gains being huge. You saw what I said about my own experiences...If you plan on doing ONE cycle...forget about it. If you gained say 20lbs on a cycle in say 9-10 weeks...then lost say 3-5lbs over the next month...you are looking at a net gain of around 16lbs give or take a few pounds, in 3 1/2 to 4 months. See?? It's not the freakin holy grail that some make it out to be. Now if you were determined to cycle on and off for a couple years then yeah....it would be worth your time. One cycle would be somewhat of a waste IMHO.

Bakerboy · 08-03-2006, 05:12 PM

Quote:

Originally Posted by P-funk

it's about an hour.

I guess it just looks like it would take longer, especially with a decent warm up.

**P-funk** · 08-03-2006, 05:16 PM

Quote:

Originally Posted by Bakerboy

I guess it just looks like it would take longer, especially with a decent warm up.

w/ warm up and cool down about 1 hr 15 min.

SuperFlex · 08-03-2006, 09:20 PM

Quote:

Originally Posted by Yanick

it got kind of involved and in hindsight it might've been a bit too much but for a micro cycle a super high volume routine like this will work. after three weeks i was done and had to lower everything to keep from completely overtraining.

Day1:Squat/DL Strength, BP/OHP Power, rest Hypertrophy work.
Day2:BP/OHP Strength, Squat/DL Power, rest Hypertrophy work.
Day3:All Hypertrophy/Conditioning day.

Day1:
Squat 5x3 90+% of 1RM RI=120s
BP 8x3 60% of 1RM RI=30s
BB OHP 5x3 90+% of 1 RM RI=120s
Neutral Grip Pull Ups 3x6-10, RI=60s (reps/rest are the same from here on)
SLDL
Unilat Leg Press
BB Shrugs
Bent Over Laterals
Standing Calfs
Core

Day2:
BP 5x3 90+% of 1RM RI=120s
Speed Deads 8x3 60% of 1RM RI=30s
GM's
Bent Over Rows
Front Raises
Face Pulls
Split Squats
Seated Calfs
BB Shrugs
Alt. Hammer Curls 2x6-10
Core

Day3: All Hyp/Conditioning
Power Cleans x 3->Front Squats x 6-8->OH Press x 3-5 for 4-5 sets, RI=90s
Pulldowns
CGBP
Seated Rows
Lateral Raises
Reverse Pec Dec
Calves, stand/seat
DB Shrugs
Sup. Set Leg Ext w/Leg Curl
Static Holds 2sets x as long as i can hold 315lbs
Plate Curls 2sets x 5-10
Core

Thanks man. I'm trying to be open minded to new training methods. Right on for taking the time to write it out...

SuperFlex · 08-03-2006, 09:25 PM

Quote:

Originally Posted by PWGriffin

Safe is a relative term. If you have specific questions you should post them in the anabolics section...I learned alot there.

As for your gains being huge. You saw what I said about my own experiences...If you plan on doing ONE cycle...forget about it. If you gained say 20lbs on a cycle in say 9-10 weeks...then lost say 3-5lbs over the next month...you are looking at a net gain of around 16lbs give or take a few pounds, in 3 1/2 to 4 months. See?? It's not the freakin holy grail that some make it out to be. Now if you were determined to cycle on and off for a couple years then yeah....it would be worth your time. One cycle would be somewhat of a waste IMHO.

I'd only use if I knew it was completely safe... I think with time steroids may even be used to better health for a lot of people. Even those in health...

kenwood · 08-03-2006, 10:36 PM

Quote:

Originally Posted by viet_jon

what are face pulls?

i'll show you

bennd down

Yanick · 08-04-2006, 01:29 AM

that workout took about an hour, with a good warmup and cool down (which was basically me laying down trying not to vomit) it took about 1:15-1:30hrs. it looks like a lot on paper/screen but once your past the strength work all the rest flies by due to the short RI's.

viet_jon · 08-04-2006, 01:56 PM

Quote:

Originally Posted by kenwood

i'll show you

bennd down

lol

08-03-2006, 04:01 PM	#31
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,630	just take it east with the lifting.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-03-2006, 04:08 PM	#32
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	yes i am for now. i'm also stretching and doing cardio on my off days so maybe some muscle imbalance problems will be resolved with that.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

08-03-2006, 04:09 PM	#33
viet_jon PISSED!! Elite Member Join Date: May 2006 Location: Our home and Native land Posts: 2,601	what are face pulls?
	I love dog meat.

08-04-2006, 01:29 AM	#42
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	that workout took about an hour, with a good warmup and cool down (which was basically me laying down trying not to vomit) it took about 1:15-1:30hrs. it looks like a lot on paper/screen but once your past the strength work all the rest flies by due to the short RI's.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

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