my workout?

**blazin98** · 03-03-2009, 09:53 AM

This is the workout im currently doing, im on the third cycle. just wanted to post it to see what you guys think. is this a good routine?? also i dont have a powerrack to do squats with, but i do have a Body-Solid - Body-Solid Leverage Squat Calf Machine - (GSCL360) will i get the same results doing squats with this as i would using a power rack(also i have been standing on the flat metal plates not the angled ones)?? i bought the squat machine when i first started lifting like 6 years ago b/c i lift by myself. now im looking at getting a power rack, but moneys too tight right now!!

A cycle is 2 light days, then 2 heavy days, performed every other day. 2 cycles will take 15 days to complete.

Once you have your numbers the first week of lifting will be:

Heavy days
33.2% of your 1 rep max so 300 lb would equal 200.4 just round it off to the nearest number
So it looks like 33.2% x 10 reps x 2 sets
Cycle 1 33.2x 10x 2 set 200 lb
Cycle 2 33.2x 10x 2 set 200 lb
Cycle 3 add 5.6 % x 8x 2 sets
Cycle 4 add 5.3% x 8 x 2 sets
Cycle 5 add 5.3% x 5 x 2 set
Cycle 6 add 5.3% x 5 x 2 sets
Cycle 7 add 5.3% x 5 x 2 sets
Cycle 8 add 5.3% x 5 x 2 sets
Cycle 9 add 4.5% x 3x2 sets
Cycle 10 add 4.5% x 3x2 sets
Cycle 11 add 4.5% x 3x2 sets
Cycle 12 add 4.4% x 2x2 sets
Cycle 13 add 4.4% x 2x2 sets
Cycle 14 add 4.4% x 2x2 sets
Cycle 15 add 3.6% x 1x2 sets
Cycle 16 add 3.6% x 1x2 sets

Accessory work on heavy days will be:

7 reps cycle 1 - 4
5 reps cycle 5 - 9
3 reps cycle 10-16
The workouts beak down like this:

(First heavy day)
Bench press (First rep of every set is to be done with a pause)
Shoulder press
Board press for triceps

(Second heavy day)
Squat (make sure first rep is perfect and below parallel)
Deadlift (you should only need 1 warm up set of about 3 moderately easy reps)
Calf raise
Curls

(Light days)
Cycle 1-8
7 reps 1 min rest 5 set 1 exercise 1 exercise every 4 light cycle.

Cycle 9-17
5 rep 5 sets 1 min rest 1 exercise change up the 1 exercise every 4 light cycle.

Lifting on light days should be explosive and fast with a slow controlled negative. ( Use a 4 or 5 count ) Up as fast as you can move the weight down slow.

The break down should be:
(1st light day)
Chest: dumbbell inclines or declines
Shoulders: upright rows or reveres fly’s
Triceps: pushdowns, or dips

(2nd light day)
Wide leg press, narrow stance leg press or hack squat
Pull ups or pull-downs with any attachment you so desire.
Biceps
Calf raises

**blazin98** · 03-04-2009, 09:27 AM

bump

**Triple Threat** · 03-04-2009, 09:40 AM

Originally Posted by blazin98

Once you have your numbers the first week of lifting will be:

Heavy days
33.2% of your 1 rep max so 300 lb would equal 200.4 just round it off to the nearest number

33.2% of 300 is about 100, not 200.

Originally Posted by blazin98

Cycle 1 33.2x 10x 2 set 200 lb
Cycle 2 33.2x 10x 2 set 200 lb
Cycle 3 add 5.6 % x 8x 2 sets
Cycle 4 add 5.3% x 8 x 2 sets
Cycle 5 add 5.3% x 5 x 2 set
Cycle 6 add 5.3% x 5 x 2 sets
Cycle 7 add 5.3% x 5 x 2 sets
Cycle 8 add 5.3% x 5 x 2 sets
Cycle 9 add 4.5% x 3x2 sets
Cycle 10 add 4.5% x 3x2 sets
Cycle 11 add 4.5% x 3x2 sets
Cycle 12 add 4.4% x 2x2 sets
Cycle 13 add 4.4% x 2x2 sets
Cycle 14 add 4.4% x 2x2 sets
Cycle 15 add 3.6% x 1x2 sets
Cycle 16 add 3.6% x 1x2 sets

Could this have been made any more confusing or complicated? Make sure you bring a calculator to your workouts.

Originally Posted by blazin98

The workouts beak down like this:

(First heavy day)
Bench press (First rep of every set is to be done with a pause)

(Second heavy day)
Squat (make sure first rep is perfect and below parallel)

Why are you concerned about just the first rep?
Are you intending to cheat or use crappy form for the others?

**P-funk** · 03-04-2009, 12:34 PM

i am not even touching this thread because there is so much stuff posted in here that makes no sense to me.

patrick

**blazin98** · 03-04-2009, 01:18 PM

well its a workout i got off the net all the percentages are crap!! and yeah the first pecentage is suppose to be 66.8% then it basically equals out to around 5-10lbs jump each time. workout every other day two light days then two heavy days thats considered a cycle.

no dont plan on ever using crappy form i just copied the workout from another page i cant help whoever wrote it was a dumbass!!

thats the reason im asking is the structure of the workout good or not

what doesnt make sense please tell me im new to this kind of program and am asking for help

basically: on heavy days you keep pushing the weight up like 10lbs and dropping the reps as the weeks go on two sets (or so i take it). light days are 7 reps 5 sets

(First heavy day)
Bench press
Shoulder press
Board press for triceps

off day

(Second heavy day)
Squat
Deadlift
Calf raise
Curls

off day

(1st light day)
Chest: dumbbell inclines or declines
Shoulders: upright rows or reveres fly’s
Triceps: pushdowns, or dips

off day

(2nd light day)
Wide leg press, narrow stance leg press or hack squat
Pull ups or pull-downs with any attachment you so desire.
Biceps
Calf raises

off day

**P-funk** · 03-04-2009, 01:23 PM

can you just post the workout and what you are doing minus all the percentages.

did you test your maxes in anything? percentage training is stupid without. and, for the most part training by percentages is nothing more than a guide, but you can't always stick to it 100% due to variations in how you feel on different training days.

patrick

**blazin98** · 03-04-2009, 01:37 PM

edited above post^

yeah i maxed out bench, deadlift, and squat. the rest of the exercises i basically already new but im not pushing the rest of the exercised like the the compounds. basically like i said the percentages are crap just uping like 10lbs a week untill i cant take it then going to go to 5lbs jumps.

**P-funk** · 03-04-2009, 01:45 PM

I think you are over thinking this as a beginner - big time!

Yes, just make small increases and focus on getting good at a few exercises and just increasing your ability on those.

Check out my KISS program. It is short and sweet and perfect for beginners.

patrick

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