Alright CowPimp, what's next?

Rekd · 05-07-2006, 09:49 PM

Alright CowPimp,
A while ago I asked about what my split should be if I only have opportunity to work out twice a week (Mondays and Thursdays). You suggested a full body routine, twice a week. I modeled the routines on your post:
(Designing a Full Body Routine)http://www.ironmagazineforums.com/showthread.php?t=53106

So, having taken your advice, I have been doing this for the past 7 or 8 weeks. My routine currently looks like this:

Monday:
Squats
Inclined DB Bench Press
Seated Rows (Wide Grip)
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)

Thursday:
SLDL’s
Flat DB Bench Press
Weighted Pullups
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)

I cycle my reps on each workout as suggested, so the first week I’ll do
8 sets x 3 reps, the next I’ll do
4 sets x 6 reps, then
3 sets x 12 reps
and repeat.

This has been pretty good, with reasonable gains being made in weight moved. However, given that I change sets and reps for the first three weeks, it can be tricky to select the right amount of weight for the first two times on a given set/rep range. This means that I am 6 weeks into this style of routine before I am confident I’ve got the right weight.

Anyway, I reckon it’s probably time to change it up, and was thinking the following:

Monday:

Front Squats
Military Press
Seated Row (close grip)
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)

Thursday:

Deadlifts
Flat BB Bench Press
Weighted Chinups
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)

If not, what would you change? Also, should I switch to a ‘upper/lower’ split for a while, or stay with the full body routine?

Thanks,
Rekd

**CowPimp** · 05-07-2006, 11:20 PM

Your new exercise selections look good to me. I would probably stick to a full body routine if you can still only lift 2 days each week.

Rekd · 05-08-2006, 12:13 AM

Thanks for replying...

What about the reps?
Should I keep cycling them between w/outs?

Cheers,
Rekd

**CowPimp** · 05-08-2006, 09:59 AM

Quote:

Originally Posted by Rekd

Thanks for replying...

What about the reps?
Should I keep cycling them between w/outs?

Cheers,
Rekd

Go for it. Undulating periodization is a great way of going about things.

Rekd · 05-08-2006, 10:39 PM

Cheers.

05-07-2006, 09:49 PM	#1
Rekd REKD Join Date: Jul 2004 Location: Australia Posts: 30	Alright CowPimp, what's next? Alright CowPimp, A while ago I asked about what my split should be if I only have opportunity to work out twice a week (Mondays and Thursdays). You suggested a full body routine, twice a week. I modeled the routines on your post: (Designing a Full Body Routine)http://www.ironmagazineforums.com/showthread.php?t=53106 So, having taken your advice, I have been doing this for the past 7 or 8 weeks. My routine currently looks like this: Monday: Squats Inclined DB Bench Press Seated Rows (Wide Grip) Abs (Cable Crunches) Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.) Thursday: SLDL’s Flat DB Bench Press Weighted Pullups Abs (Cable Crunches) Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.) I cycle my reps on each workout as suggested, so the first week I’ll do 8 sets x 3 reps, the next I’ll do 4 sets x 6 reps, then 3 sets x 12 reps and repeat. This has been pretty good, with reasonable gains being made in weight moved. However, given that I change sets and reps for the first three weeks, it can be tricky to select the right amount of weight for the first two times on a given set/rep range. This means that I am 6 weeks into this style of routine before I am confident I’ve got the right weight. Anyway, I reckon it’s probably time to change it up, and was thinking the following: Monday: Front Squats Military Press Seated Row (close grip) Abs (Cable Crunches) Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.) Thursday: Deadlifts Flat BB Bench Press Weighted Chinups Abs (Cable Crunches) Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.) If not, what would you change? Also, should I switch to a ‘upper/lower’ split for a while, or stay with the full body routine? Thanks, Rekd

05-07-2006, 11:20 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Your new exercise selections look good to me. I would probably stick to a full body routine if you can still only lift 2 days each week.
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05-08-2006, 12:13 AM	#3
Rekd REKD Join Date: Jul 2004 Location: Australia Posts: 30	Thanks for replying... What about the reps? Should I keep cycling them between w/outs? Cheers, Rekd

05-08-2006, 10:39 PM	#5
Rekd REKD Join Date: Jul 2004 Location: Australia Posts: 30	Cheers.