Lookin for a new routine

Double D · 12-26-2006, 08:55 PM

How about this.

A simple Push, Legs, Pull routine.
I just got done with westside and I really enjoyed it, however I think my body has adapted to it so its time to change.

Legs
Squats-4x8,8,6,4
Lunges-3x10-20
SLDL-4x8,8,6,4
Hypers-3x10

Push
BB Bench-3x7,5,3
DB Bench-4x8,8,6,4
OH Press-4x10
Dips-3x10

Pull
Deadlift-4x8,6,4,2
Chins-4 sets
DB Rows-4x10
Shrugs-3x10
Curls-3x10

Reason for the 2 seperate flat benches on push day is because I think they both have their seperate purposes. I feel BB bench is more for power and the Db bench is more for filling out your chest.

Any suggestions would be appreciated.

camarosuper6 · 12-26-2006, 09:05 PM

How about DC?

Double D · 12-26-2006, 09:05 PM

I dont know much about it...

camarosuper6 · 12-26-2006, 09:08 PM

Well.... know that it works.

Its a real simple program.

Day one is

chest/shoulder/triceps/back width/back thickness

day two is

biceps/forearms/calvs/hams/quads

There are other spilts... I do this version

chest/shoul/tri

Back width/thickness/bicep

Quad/ham/calv

One rest paused set...for each bodypart. Usually aim for 11-15 total reps...

Rotate three fav exercises for each bp.

Once you dont go up at least 2 reps or stay the same reps with more weight... change exercise.

Double D · 12-26-2006, 09:11 PM

This seems easy. The big concern I have with this is everyone has always said it is very easy to overtrain with it. I think I saw a post of yours that said around 2g protein per lb. I am going to be starting a cut in about 3 weeks. What do you think of this?

camarosuper6 · 12-26-2006, 09:13 PM

Well... those are DC's numbers. He is very much into high protein diets, and rightfully so IMO.

BUT... obviously, you dont have to do DC's exact method.. you know your body as well as anyone. I only get about 1 gram per lb.. just because I cant really afford that much protein.

I think the program is excellent no matter what your goals.

I too will soon be leaning out ...using that program.

I set new PR's in every single exercise. Doing a 600lb rack dead tonight!

Double D · 12-26-2006, 09:15 PM

That is one massive dead. Would you mind posting your current routine so I can take a look at it from your standpoint?

camarosuper6 · 12-26-2006, 09:19 PM

This is basically it

Day one:

Either: Chest : Dips/Incline Smith Press/flat hammer press..
Shoulder: OH Press/Hammer Press/Smith Press
Tricep: Lying Ext/CG Bench/Pushdowns

Day two:

Back Width: Chins/CG Pulldowns/WG Pulldowns
Back Thick: Rack Deads/TBar Rows/Barbell Rows
Biceps: BB Curls/One arm db Curls

Day Three:

Quads: Squats/Leg press/Lunges
Hams : Lying leg curls/One arm leg curls/SLDL
Calvs: Calf raises (any)
Widowmaker (20 rep sets) of squats leg presses or lunges

Double D · 12-26-2006, 09:24 PM

So to my understanding you are shooting for a rep range of about 8 on your first set then rest pause for (How long) 20 seconds then shoot for about another 4 or so?

And explain the widowmaker for me.

I will do only 2 sets per bodypart?

Double D · 12-26-2006, 10:05 PM

I was reading through some journals, now do you rest pause until you get to your number of reps you are looking for? And how do you know which weight to use? Damn I feel like a newbie. I did do a google search, but seems like everyone puts their own spin on it and nothing is very cut and dry.

Also why in the hell do most dogcrapp threads that are posted get locked?

BigPapaPump68 · 12-27-2006, 09:07 AM

Have you tried p/rr/s? I think it's great and have been using it for a while now.

camarosuper6 · 12-27-2006, 10:49 AM

Intense Muscle is pretty much the official DC website.. take a gander through there.

Widowmakers are pretty much 20 reppers... get something you can do 15 to positive failure and make yourself do 20... with big breaths, resting, etc.

I only do one true set per bodypart..... 3 total if you include the rest-paused sets.

Stewart20 · 12-27-2006, 12:55 PM

Quote:

Originally Posted by camarosuper6

This is basically it

Day one:

Either: Chest : Dips/Incline Smith Press/flat hammer press..
Shoulder: OH Press/Hammer Press/Smith Press
Tricep: Lying Ext/CG Bench/Pushdowns

Day two:

Back Width: Chins/CG Pulldowns/WG Pulldowns
Back Thick: Rack Deads/TBar Rows/Barbell Rows
Biceps: BB Curls/One arm db Curls

Day Three:

Quads: Squats/Leg press/Lunges
Hams : Lying leg curls/One arm leg curls/SLDL
Calvs: Calf raises (any)
Widowmaker (20 rep sets) of squats leg presses or lunges

I began a DC type routine this week, and I have included lunges as one of my 3 quad movements.....
You do the 20 repper on the lunges as well?? that has really got to suck huh?

Stewart20 · 12-27-2006, 04:03 PM

Quote:

Originally Posted by camarosuper6

This is basically it

Day one:

Either: Chest : Dips/Incline Smith Press/flat hammer press..
Shoulder: OH Press/Hammer Press/Smith Press
Tricep: Lying Ext/CG Bench/Pushdowns

Day two:

Back Width: Chins/CG Pulldowns/WG Pulldowns
Back Thick: Rack Deads/TBar Rows/Barbell Rows
Biceps: BB Curls/One arm db Curls

Day Three:

Quads: Squats/Leg press/Lunges
Hams : Lying leg curls/One arm leg curls/SLDL
Calvs: Calf raises (any)
Widowmaker (20 rep sets) of squats leg presses or lunges

how do you divide the days? you don't do m, w, f with this do you? that would defeat the frequency principle of DC wouldn't it?

Double D · 12-27-2006, 05:07 PM

Heres what I decided on. It is kinda my own workout, with some help from Stew. (Copy and paste right out of my journal)
I think I am going to do a push pull routine, but whole body.

Ex;

A
Bench
Squat
Oh Press
Dips or Skulls
Laterals-these will be the only differece, I will do 2-3x10 on each week

B
Deadlift
Rows
Chins ups
Curls
Hypers-Same as laterlas, 2-3x10 each week

Reps will change each week
Week 1 will be 5x5
Week 2 will be 4x8
Week 3 will be 4x12
Week 4 will be deloading
Then repeat...
Cardio 4 times a week. 2 days a week on deloading week.

Rest will be as I feel it is needed. But no longer than 3 minutes.

Abs will be 2 times a week, whenever I feel like it.

Also I am going to be doing the bat drill that Trips posted a few weeks back, I will have a faster bat this season.

Any opinions are appreciated.

Double D · 12-27-2006, 05:08 PM

Week 3 I may go 3x12.

Stewart20 · 12-27-2006, 05:15 PM

Quote:

Originally Posted by Double D

Heres what I decided on. It is kinda my own workout, with some help from Stew. (Copy and paste right out of my journal)
I think I am going to do a push pull routine, but whole body.

Ex;

A
Bench
Squat
Oh Press
Dips or Skulls
Laterals-these will be the only differece, I will do 2-3x10 on each week

B
Deadlift
Rows
Chins ups
Curls
Hypers-Same as laterlas, 2-3x10 each week

Reps will change each week
Week 1 will be 5x5
Week 2 will be 4x8
Week 3 will be 4x12
Week 4 will be deloading
Then repeat...
Cardio 4 times a week. 2 days a week on deloading week.

Rest will be as I feel it is needed. But no longer than 3 minutes.

Abs will be 2 times a week, whenever I feel like it.

Also I am going to be doing the bat drill that Trips posted a few weeks back, I will have a faster bat this season.

Any opinions are appreciated.

Way too much volume DD, IMO. if you split it up into two workouts, you can potentially work out every other day or 3 times a week. think about doing 5x5 for all those exercises on a monday and then again on friday.

i like the split, I just don't like your volume choices. If anything, maybe you can do one balls to the wall set for each exercise and do that for like 4 weeks, then do a deload for one workout each where you do maybe a 2x12 or something like that with 75% 1RM.

so you could do this (on monday, wednesday, friday):
week 1 : A/B/A
week 2 : B/A/B
week 3 : A/B/A
week 4 : B/A/B
deload week (monday and thursday) : A/B

to tell you the truth, I kind of like that routine, hehe....just warm up to a top set of say 8 for each exercise. Put a lot of intensity into it and you should be good to go. Or do rest pause or something like that for more intensity

Double D · 12-27-2006, 05:19 PM

Did you check my journal and see the routine I did today? I really enjoyed it. So you think I should lower the sets in each workout. How about 3x5 instead of 5x5 and so on and so forth?

Stewart20 · 12-27-2006, 05:28 PM

Quote:

Originally Posted by Double D

Did you check my journal and see the routine I did today? I really enjoyed it. So you think I should lower the sets in each workout. How about 3x5 instead of 5x5 and so on and so forth?

I personally feel that frequency is a lot more important than volume. I would choose the lowest amount of volume that would let you work out on the m, w, f schedule. even though you are going push/pull, I wouldn't recommend going back to back, just for the fact that you will need the days for recovery and squats and deads on back to back days is a no-no in my mind.

Double D · 12-27-2006, 05:29 PM

I agree with the squats and deads back to back being pretty brutal. I will go 3 days a week. So what do you think about a rep range? And what would you suggest on sets?

Stewart20 · 12-27-2006, 05:47 PM

maybe you can incorporate some of the DC principles into your split:
squats: 4-6 rep heavy set, followed by a 20 repper (every other squat workout)
bench press: 11-15 rest paused (usually 2 rest pauses...so you would do 8 reps, rp, 4 reps, rp, 2 reps or whatever. when you hit 15, up the weight)
overhead press: 11-15 rp
dips: 11-15 rp
skulls: 15-20 rp
deadlifts: 4-6 reps no rest pause
barbell rows: straight set of 12
any chest supported row or cable row: 11-15 rp
chinups: 15-20 rp
barbell curls: 15-20 rp

Double D · 12-27-2006, 05:51 PM

How long is the rest pauses? 10 seconds? I am a huge dumb ass whenever it comes to this. I am not familiar with this whatsoever.

Also let me get this straight, still divide all of that into 2 seperate workouts like I had posted?

Stewart20 · 12-27-2006, 05:55 PM

Quote:

Originally Posted by Double D

How long is the rest pauses? 10 seconds? I am a huge dumb ass whenever it comes to this. I am not familiar with this whatsoever.

Also let me get this straight, still divide all of that into 2 seperate workouts like I had posted?

usually the rest pauses are 15 deep breaths, so you figure about 15 seconds.

and yes, keep the a and b workouts, just use the rest pause scheme I listed for each exercise.

Double D · 12-27-2006, 06:02 PM

So is this correct?

A
Bench-11-15 reps with 2 rp's
Squat-4-6 reps, my question here is do I go to failure on the days I dont do the widowmaker?
Oh Press-11-15 with 2 rp's
Dips or Skulls-11-15 reps 2 rp's
Laterals-these will be the only differece, I will do 2-3x10 on each week, I think I will stay here

B
Deadlift-4-6 reps So only do 1 set here? Sure doesnt seem like much!
Rows-11-15 reps with 2 rp's
Chins ups-15-20 reps, with 2 rp's
Curls-15-20 reps with 2 rp's
Hypers-Same as laterlas, 2-3x10 each week

Final question (unless of course I think of another), is each set include 2 rp's?

Double D · 12-27-2006, 07:23 PM

Also how long do you take between each exercise? Maybe I am splitting hairs here, but I want to do this correctly.

12-26-2006, 08:55 PM	#1
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Lookin for a new routine BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com How about this. A simple Push, Legs, Pull routine. I just got done with westside and I really enjoyed it, however I think my body has adapted to it so its time to change. Legs Squats-4x8,8,6,4 Lunges-3x10-20 SLDL-4x8,8,6,4 Hypers-3x10 Push BB Bench-3x7,5,3 DB Bench-4x8,8,6,4 OH Press-4x10 Dips-3x10 Pull Deadlift-4x8,6,4,2 Chins-4 sets DB Rows-4x10 Shrugs-3x10 Curls-3x10 Reason for the 2 seperate flat benches on push day is because I think they both have their seperate purposes. I feel BB bench is more for power and the Db bench is more for filling out your chest. Any suggestions would be appreciated.
	www.crossfit.com

12-26-2006, 09:05 PM	#2
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	How about DC?
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

12-26-2006, 09:05 PM	#3
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I dont know much about it...
	www.crossfit.com

12-26-2006, 09:08 PM	#4
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	Well.... know that it works. Its a real simple program. Day one is chest/shoulder/triceps/back width/back thickness day two is biceps/forearms/calvs/hams/quads There are other spilts... I do this version chest/shoul/tri Back width/thickness/bicep Quad/ham/calv One rest paused set...for each bodypart. Usually aim for 11-15 total reps... Rotate three fav exercises for each bp. Once you dont go up at least 2 reps or stay the same reps with more weight... change exercise.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

12-26-2006, 09:11 PM	#5
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	This seems easy. The big concern I have with this is everyone has always said it is very easy to overtrain with it. I think I saw a post of yours that said around 2g protein per lb. I am going to be starting a cut in about 3 weeks. What do you think of this?
	www.crossfit.com

12-26-2006, 09:13 PM	#6
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	Well... those are DC's numbers. He is very much into high protein diets, and rightfully so IMO. BUT... obviously, you dont have to do DC's exact method.. you know your body as well as anyone. I only get about 1 gram per lb.. just because I cant really afford that much protein. I think the program is excellent no matter what your goals. I too will soon be leaning out ...using that program. I set new PR's in every single exercise. Doing a 600lb rack dead tonight!
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

12-26-2006, 09:15 PM	#7
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	That is one massive dead. Would you mind posting your current routine so I can take a look at it from your standpoint?
	www.crossfit.com

12-26-2006, 09:19 PM	#8
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	This is basically it Day one: Either: Chest : Dips/Incline Smith Press/flat hammer press.. Shoulder: OH Press/Hammer Press/Smith Press Tricep: Lying Ext/CG Bench/Pushdowns Day two: Back Width: Chins/CG Pulldowns/WG Pulldowns Back Thick: Rack Deads/TBar Rows/Barbell Rows Biceps: BB Curls/One arm db Curls Day Three: Quads: Squats/Leg press/Lunges Hams : Lying leg curls/One arm leg curls/SLDL Calvs: Calf raises (any) Widowmaker (20 rep sets) of squats leg presses or lunges
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

12-26-2006, 09:24 PM	#9
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	So to my understanding you are shooting for a rep range of about 8 on your first set then rest pause for (How long) 20 seconds then shoot for about another 4 or so? And explain the widowmaker for me. I will do only 2 sets per bodypart?
	www.crossfit.com

12-26-2006, 10:05 PM	#10
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I was reading through some journals, now do you rest pause until you get to your number of reps you are looking for? And how do you know which weight to use? Damn I feel like a newbie. I did do a google search, but seems like everyone puts their own spin on it and nothing is very cut and dry. Also why in the hell do most dogcrapp threads that are posted get locked?
	www.crossfit.com

12-27-2006, 09:07 AM	#11
BigPapaPump68 Registered User Join Date: Jan 2006 Location: USA Posts: 1,306	Have you tried p/rr/s? I think it's great and have been using it for a while now.

12-27-2006, 10:49 AM	#12
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	Intense Muscle is pretty much the official DC website.. take a gander through there. Widowmakers are pretty much 20 reppers... get something you can do 15 to positive failure and make yourself do 20... with big breaths, resting, etc. I only do one true set per bodypart..... 3 total if you include the rest-paused sets.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

12-27-2006, 05:07 PM	#15
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Heres what I decided on. It is kinda my own workout, with some help from Stew. (Copy and paste right out of my journal) I think I am going to do a push pull routine, but whole body. Ex; A Bench Squat Oh Press Dips or Skulls Laterals-these will be the only differece, I will do 2-3x10 on each week B Deadlift Rows Chins ups Curls Hypers-Same as laterlas, 2-3x10 each week Reps will change each week Week 1 will be 5x5 Week 2 will be 4x8 Week 3 will be 4x12 Week 4 will be deloading Then repeat... Cardio 4 times a week. 2 days a week on deloading week. Rest will be as I feel it is needed. But no longer than 3 minutes. Abs will be 2 times a week, whenever I feel like it. Also I am going to be doing the bat drill that Trips posted a few weeks back, I will have a faster bat this season. Any opinions are appreciated.
	www.crossfit.com

12-27-2006, 05:08 PM	#16
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Week 3 I may go 3x12.
	www.crossfit.com

12-27-2006, 05:19 PM	#18
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Did you check my journal and see the routine I did today? I really enjoyed it. So you think I should lower the sets in each workout. How about 3x5 instead of 5x5 and so on and so forth?
	www.crossfit.com

12-27-2006, 05:29 PM	#20
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I agree with the squats and deads back to back being pretty brutal. I will go 3 days a week. So what do you think about a rep range? And what would you suggest on sets?
	www.crossfit.com

12-27-2006, 05:47 PM	#21
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,754 Photos: 2	maybe you can incorporate some of the DC principles into your split: squats: 4-6 rep heavy set, followed by a 20 repper (every other squat workout) bench press: 11-15 rest paused (usually 2 rest pauses...so you would do 8 reps, rp, 4 reps, rp, 2 reps or whatever. when you hit 15, up the weight) overhead press: 11-15 rp dips: 11-15 rp skulls: 15-20 rp deadlifts: 4-6 reps no rest pause barbell rows: straight set of 12 any chest supported row or cable row: 11-15 rp chinups: 15-20 rp barbell curls: 15-20 rp
	http://futuretrainer.blogspot.com/ --My new blog!!

12-27-2006, 05:51 PM	#22
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	How long is the rest pauses? 10 seconds? I am a huge dumb ass whenever it comes to this. I am not familiar with this whatsoever. Also let me get this straight, still divide all of that into 2 seperate workouts like I had posted?
	www.crossfit.com

12-27-2006, 06:02 PM	#24
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	So is this correct? A Bench-11-15 reps with 2 rp's Squat-4-6 reps, my question here is do I go to failure on the days I dont do the widowmaker? Oh Press-11-15 with 2 rp's Dips or Skulls-11-15 reps 2 rp's Laterals-these will be the only differece, I will do 2-3x10 on each week, I think I will stay here B Deadlift-4-6 reps So only do 1 set here? Sure doesnt seem like much! Rows-11-15 reps with 2 rp's Chins ups-15-20 reps, with 2 rp's Curls-15-20 reps with 2 rp's Hypers-Same as laterlas, 2-3x10 each week Final question (unless of course I think of another), is each set include 2 rp's? Last edited by Double D : 12-27-2006 at 06:13 PM.
	www.crossfit.com

12-27-2006, 07:23 PM	#25
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Also how long do you take between each exercise? Maybe I am splitting hairs here, but I want to do this correctly.
	www.crossfit.com

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