Get a grade on your old routines

Bakerboy · 07-17-2006, 12:48 PM

Get graded on your old routines

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Post some old routines you used to do and get a grade on them.

Here is an old one from back in the day.

Full body Workout A
warm up- (light) BB clean and press 3-5 sets (singles)
25 pistols 2 sets

ATG squats (medium) 2 sets 25 reps
Uni-laterial one arm clean and press 3 sets 10, 8, 6 reps
One arm DB rows 3 sets 10, 8, 6 reps
Deadlifts 5 sets 8, 5, 4, 3, 1 reps
Pull ups/ chin ups/ cg bench press (rotate) 3sets pull ups for high reps
chins and cg bench press 10, 8, 6 reps
Leg raises 15, 12, 10
skip for 3 minute rounds X 3

Full Body Workout B
Warm up
Mountain climbers/ BB clean and press/ overhead squat (cycled)(light) 3-5 sets

DB Step- ups 3 sets 12, 10, 8 reps
BB squats 3 sets 10, 8, 6 reps
One legged RDL's 3 sets 10, 8, 6 reps
Seated cable rows 3 sets 10, 8, 6 reps
reverse flys 3 sets 10, 8, 6 reps
BB Overhead presses or Flat bench press 3 sets 8, 6, 4 reps
Dips 3 sets 12, 10, 8 reps with added weight
Seated or standing calf raises/ weighted crunches 3 sets 20, 15, 10-12 reps

assassin · 07-17-2006, 01:43 PM

my old routine that i love ...bench/bi , bench/bi , bench bi , bi/bench , repeat

ReproMan · 07-17-2006, 01:53 PM

Quote:

Originally Posted by assassin

my old routine that i love ...bench/bi , bench/bi , bench bi , bi/bench , repeat

Whoa, you were in my sophmore weightlifting class also?

Bakerboy · 07-17-2006, 01:56 PM

The male obsession with having a huge chest and gun's are often the same guy's who have sticks for legs.

Bakerboy · 07-17-2006, 10:07 PM

Quote:

Originally Posted by assassin

my old routine that i love ...bench/bi , bench/bi , bench bi , bi/bench , repeat

A+ for gayness

Seanp156 · 07-17-2006, 11:08 PM

This was one I did a while back...

First # = sets
Second # = reps

Upper 1

Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

BB Decline Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Dorsi Flexor Machine Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Skull Crushers
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Lower 1

Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

SLDLs
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Leg Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Decline Situps
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Upper 2

DB Incline Bench Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

BB Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 6x3 @ 5RM – 60sec RI

Push Presses
Week A: 4x3 @ 4RM – 90sec RI
Week B: 5x6 @ 8RM – 75sec RI
Week C: 3x1-3 @ 1-4RM – 60sec RI

Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Lower 2

Deadlifts
Week A: 8x3 @ 5RM - 75sec RI
Week B: 5x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Front Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Glute Ham Raises
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Hyperextensions
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Here's another old one I didn't like it much at all after having done Westside. I quit two weeks into it, and started the program I posted above.

Power Week
Chest/Triceps/Shoulders

BB Flat Bench 2x 4-6
BB Incline Bench 2x 4-6
Push Presses 4 x 1-3
Standing Military Press 2x 4-6
Skull Crushers 2x 4-6
Weighted Dips 2x 4-6

Legs
Squats 2x 4-6
Romanian Deadlifts 2x 4-6
Leg Press 2x 4-6
Leg Extensions 3x 6-8
Leg Curls 2x 6-8
Seated Calf Raises 2x 6-8

Back/Biceps
Pronated Pullups – 14 reps total (however many sets it takes)
BB Bent Over Rows 2x 4-6
Deadlifts 2 x 4-6
BB Shrugs 2x 4-6
Lat Pull Downs 2x 4-6
BB Curls 2x-4-6
Concentration Curls 2x 4-6

RepRange Week (7-9, 10-12, 13-15)
Chest/Triceps/Shoulders
DB Flat Bench 3x 7-15
DB Incline Bench 3x 7-15
DB Shoulder Press 3x 7-15
Lat Raises 3x 7-15
Skull Crushers 3x 7-15
Cable Pushdowns 3x 7-15

Legs
Squats 3x 7-15
SLDL 3x 7-15
Leg Press 3x 7-15
Leg Extensions 3x 7-15
Prone Leg Curls 3x 7-15
Standing Calf Raises 3x 7-15

Back/Biceps
DB Bent Over Rows 3x 7-15
BB Shrugs 3x 7-15
Hyper Extensions 3x 7-15
Dorsi Flexor Rows 3x 7-15
Standing DB Curls (both arms at a time) 3x 7-15

Shock Week
Chest/Triceps/Shoulders
Super set: DB Decline Bench 2x 8-10/Decline DB Flyes 2x 8-10
Dropset: DB Flat Bench start 8-10 reps, go down weights
Super set: DB Shoulder Press 2x 8-10/Lat Raises 2x 8-10
Drop set: Upright Rows start 8-10, go down weights
Super set: CG Bench Press 2x 8-10/Skull Crushers 2x 8-10
Drop set: Cable Pushdowns start 8-10, go down weights

Legs
Super set: Squats 2x 8-10/ Leg Extensions 2x 8-10
Drop set: DB Lunges 2x 8-10 (alternating legs)
Super set: Leg Curls 2x 8-10/SLDL 2x 8-10
Drop sets: Leg Press 6-10 reps
DB Calf Raises 3x-10-12

Back/Biceps
Super set: Deadlifts 2x 8-10/Shrugs at the top (AA style)
Drop set: Hang Cleans 2x 8-10
Super set: Machine Rows 2x 8-10/Lat Pulldowns 2x 8-10

Drop set: DB Rows 2x-8-10

Bakerboy · 07-17-2006, 11:54 PM

A for the first one

B for the second one (concentration curls!)

Have you ever done a split like the second one you have that you liked? I used to do that type of split but it never got me anywhere. I love working Back, Biceps together and legs on day 2 but for some reason mixing shoulders and triceps together never felt right.

TJ Cline · 07-17-2006, 11:59 PM

I give this thread a F-

Bakerboy · 07-18-2006, 01:00 AM

D for desperate times = desperate posts. Ok, it's a bit lame I agree but they can't all be golden...

Seanp156 · 07-18-2006, 11:06 AM

Quote:

Originally Posted by Bakerboy

A for the first one

B for the second one (concentration curls!)

Have you ever done a split like the second one you have that you liked? I used to do that type of split but it never got me anywhere. I love working Back, Biceps together and legs on day 2 but for some reason mixing shoulders and triceps together never felt right.

I did a basic 3 day bodypart split similar to that (not P/RR/S) the first ~9 months(changed exercises, reps schemes etc) I started training and I liked it fairly well, but after I switched to Westside, going back to a bodypart split didn't feel natural.

Bakerboy · 07-18-2006, 11:42 AM

I like the flexibility of full body routines. I like to train my legs every time I workout. I also like that if I get lazy or am just trying to unload it's not that hard to get at least two sessions in a week. Three times a week is perfect for me and allows me enough time to do other activities (biking, sprints, stair running etc.) that I like without being too tired.

I few people on this site do westside, that looks pretty cool too.

**CowPimp** · 07-18-2006, 01:18 PM

This is the first program I did when I got back into lifting with zero knowledge of how to put together a good program:

Bench Press
Military Press
Bicep Curl
Reverse Crunches
Bicycle Crunces
Ab Roller
Quad Extensions
Hamstring Curls
Cleans

Pretty funny. I did everything for like 5-8 reps if I remember correctly.

viet_jon · 07-18-2006, 06:43 PM

Quote:

Originally Posted by ForemanRules

I give this thread a F-

Bakerboy · 07-18-2006, 10:06 PM

Give me something to work with...

MyK · 07-18-2006, 10:40 PM

Quote:

Originally Posted by Bakerboy

Give me something to work with...

the site slows down in the summer! now go outside and make some "real" friends!!!

TJ Cline · 07-18-2006, 10:58 PM

Quote:

Originally Posted by CowPimp

This is the first program I did when I got back into lifting with zero knowledge of how to put together a good program:

Bench Press
Military Press
Bicep Curl
Reverse Crunches
Bicycle Crunces
Ab Roller
Quad Extensions
Hamstring Curls
Cleans

Pretty funny. I did everything for like 5-8 reps if I remember correctly.

Needs more curl exercises

Bakerboy · 07-18-2006, 11:56 PM

Quote:

Originally Posted by MyK

the site slows down in the summer! now go outside and make some "real" friends!!!

I'm so pathetic that I post from my friend's homes... I was out drinking with a friend of mine tonight and all I could think about was what I was missing on IM...

MyK · 07-19-2006, 07:52 AM

Quote:

Originally Posted by Bakerboy

I'm so pathetic that I post from my friend's homes... I was out drinking with a friend of mine tonight and all I could think about was what I was missing on IM...

wow!

you have a problem dude!!

Bakerboy · 07-19-2006, 09:08 AM

^ The problem is that I have too much access to the internet.

viet_jon · 07-19-2006, 01:57 PM

Quote:

Originally Posted by Bakerboy

^ The problem is that I have too much access to the internet.

plus many others.

07-17-2006, 12:48 PM	#1
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Get a grade on your old routines BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Get graded on your old routines -------------------------------------------------------------------------------- Post some old routines you used to do and get a grade on them. Here is an old one from back in the day. Full body Workout A warm up- (light) BB clean and press 3-5 sets (singles) 25 pistols 2 sets ATG squats (medium) 2 sets 25 reps Uni-laterial one arm clean and press 3 sets 10, 8, 6 reps One arm DB rows 3 sets 10, 8, 6 reps Deadlifts 5 sets 8, 5, 4, 3, 1 reps Pull ups/ chin ups/ cg bench press (rotate) 3sets pull ups for high reps chins and cg bench press 10, 8, 6 reps Leg raises 15, 12, 10 skip for 3 minute rounds X 3 Full Body Workout B Warm up Mountain climbers/ BB clean and press/ overhead squat (cycled)(light) 3-5 sets DB Step- ups 3 sets 12, 10, 8 reps BB squats 3 sets 10, 8, 6 reps One legged RDL's 3 sets 10, 8, 6 reps Seated cable rows 3 sets 10, 8, 6 reps reverse flys 3 sets 10, 8, 6 reps BB Overhead presses or Flat bench press 3 sets 8, 6, 4 reps Dips 3 sets 12, 10, 8 reps with added weight Seated or standing calf raises/ weighted crunches 3 sets 20, 15, 10-12 reps

07-17-2006, 11:08 PM	#6
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,177 Photos: 11	This was one I did a while back... First # = sets Second # = reps Upper 1 Overhead Press Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Chinups Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI BB Decline Press Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Dorsi Flexor Machine Rows Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Skull Crushers Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Lower 1 Squats Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI SLDLs Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Leg Press Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Decline Situps Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Upper 2 DB Incline Bench Press Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI BB Rows Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Dips Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 6x3 @ 5RM – 60sec RI Push Presses Week A: 4x3 @ 4RM – 90sec RI Week B: 5x6 @ 8RM – 75sec RI Week C: 3x1-3 @ 1-4RM – 60sec RI Pulldowns Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Lower 2 Deadlifts Week A: 8x3 @ 5RM - 75sec RI Week B: 5x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Front Squats Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Glute Ham Raises Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Hyperextensions Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Here's another old one I didn't like it much at all after having done Westside. I quit two weeks into it, and started the program I posted above. Power Week Chest/Triceps/Shoulders BB Flat Bench 2x 4-6 BB Incline Bench 2x 4-6 Push Presses 4 x 1-3 Standing Military Press 2x 4-6 Skull Crushers 2x 4-6 Weighted Dips 2x 4-6 Legs Squats 2x 4-6 Romanian Deadlifts 2x 4-6 Leg Press 2x 4-6 Leg Extensions 3x 6-8 Leg Curls 2x 6-8 Seated Calf Raises 2x 6-8 Back/Biceps Pronated Pullups – 14 reps total (however many sets it takes) BB Bent Over Rows 2x 4-6 Deadlifts 2 x 4-6 BB Shrugs 2x 4-6 Lat Pull Downs 2x 4-6 BB Curls 2x-4-6 Concentration Curls 2x 4-6 RepRange Week (7-9, 10-12, 13-15) Chest/Triceps/Shoulders DB Flat Bench 3x 7-15 DB Incline Bench 3x 7-15 DB Shoulder Press 3x 7-15 Lat Raises 3x 7-15 Skull Crushers 3x 7-15 Cable Pushdowns 3x 7-15 Legs Squats 3x 7-15 SLDL 3x 7-15 Leg Press 3x 7-15 Leg Extensions 3x 7-15 Prone Leg Curls 3x 7-15 Standing Calf Raises 3x 7-15 Back/Biceps DB Bent Over Rows 3x 7-15 BB Shrugs 3x 7-15 Hyper Extensions 3x 7-15 Dorsi Flexor Rows 3x 7-15 Standing DB Curls (both arms at a time) 3x 7-15 Shock Week Chest/Triceps/Shoulders Super set: DB Decline Bench 2x 8-10/Decline DB Flyes 2x 8-10 Dropset: DB Flat Bench start 8-10 reps, go down weights Super set: DB Shoulder Press 2x 8-10/Lat Raises 2x 8-10 Drop set: Upright Rows start 8-10, go down weights Super set: CG Bench Press 2x 8-10/Skull Crushers 2x 8-10 Drop set: Cable Pushdowns start 8-10, go down weights Legs Super set: Squats 2x 8-10/ Leg Extensions 2x 8-10 Drop set: DB Lunges 2x 8-10 (alternating legs) Super set: Leg Curls 2x 8-10/SLDL 2x 8-10 Drop sets: Leg Press 6-10 reps DB Calf Raises 3x-10-12 Back/Biceps Super set: Deadlifts 2x 8-10/Shrugs at the top (AA style) Drop set: Hang Cleans 2x 8-10 Super set: Machine Rows 2x 8-10/Lat Pulldowns 2x 8-10 Drop set: DB Rows 2x-8-10
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07-17-2006, 11:59 PM	#8
TJ Cline Member Join Date: May 2005 Posts: 12,544	I give this thread a F-
TJ Cline Member Join Date: May 2005 Posts: 12,544

07-18-2006, 01:18 PM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	This is the first program I did when I got back into lifting with zero knowledge of how to put together a good program: Bench Press Military Press Bicep Curl Reverse Crunches Bicycle Crunces Ab Roller Quad Extensions Hamstring Curls Cleans Pretty funny. I did everything for like 5-8 reps if I remember correctly.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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07-17-2006, 01:43 PM	#2
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	my old routine that i love ...bench/bi , bench/bi , bench bi , bi/bench , repeat

07-17-2006, 01:56 PM	#4
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	The male obsession with having a huge chest and gun's are often the same guy's who have sticks for legs.

07-17-2006, 11:54 PM	#7
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	A for the first one B for the second one (concentration curls!) Have you ever done a split like the second one you have that you liked? I used to do that type of split but it never got me anywhere. I love working Back, Biceps together and legs on day 2 but for some reason mixing shoulders and triceps together never felt right.

07-18-2006, 01:00 AM	#9
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	D for desperate times = desperate posts. Ok, it's a bit lame I agree but they can't all be golden...

07-18-2006, 11:42 AM	#11
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	I like the flexibility of full body routines. I like to train my legs every time I workout. I also like that if I get lazy or am just trying to unload it's not that hard to get at least two sessions in a week. Three times a week is perfect for me and allows me enough time to do other activities (biking, sprints, stair running etc.) that I like without being too tired. I few people on this site do westside, that looks pretty cool too.

07-18-2006, 10:06 PM	#14
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Give me something to work with...

07-19-2006, 09:08 AM	#19
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ The problem is that I have too much access to the internet.