Bodybuilding.net - Bodybuilding Forum

ok this is a program I put together personally, and What I'm going to be doing for the next few weeks.I'm going to incorperate cardio 3 times a week in the morning. After I'm done with this, it's back to Single Factor 5x5 to finish that program off Finally getting back to hitting the weights to get in some type of shape for the summer (no more working out in the school gym during free periods). Hopefully school wont get in the way as much.

Heres the basic layout

Day 1: Chest
Barbell Bench Press 3 8-10
Inclined Bench Press 3 8-10
Flat Bench Flies 3 8-10
Cable Crossovers 3 8-10
Seated Calve Raises 3 10-12
Standing Calve Raises 3 10-12
Crunches 4 12-15

Day 2: Shoulders, Traps
Seated Dumbbell Press 3 8-10
Seated Side Laterals 3 8-10
Bent over Laterals 3 8-10
Shrugs 3 8-10
Leg Lifts 4 12-15

Day 3: Arms
Close Grip Bench 3 8-10
Skull-Crushers 3 8-10
Overhead Dumbbell Extension 3 8-10
Straight Bar Press-down 3 8-10
Rope Press-down 2 8-10
Standing Barbell Curls 3 8-10
Alternating Dumbbell Curls 3 8-10
Preacher Barbell Curls 2-3 8-10
Crunches 4 12-15

Day 4: Back
Pull Downs (Reverse/Wide Grip) 3 8-10
Low Cable Rows 3 8-10
Bent Over Rows 3 8-10
Dead Lifts 3 8-10
Leg Lifts 4 12-15


Day 5: Legs
Leg Extensions 3 8-10
Squats 4 8-10
Stiff-Legged Dead Lifts 3 8-10
Lying Leg Curls 3 8-10
Leg Presses 3 8-10
Lunges 3 8-10
Crunches 4 12-15

I planned on doing legs friday, not today (saturday) so I wouldn't be as sore on monday for morning cardio, But I couldnt get to the gym yesturday so I had to go today. Before I started I stretched quads, hams, calves.

Day 5: Legs
Leg Extensions 3 8-10 (i use this basically to warm up)
Squats 4 8-10 180 lbs,190 lbs, 200 lbs, 190 lbs (went light, but went very low to the floor on these, felt good to get back into it)
Stiff-Legged Dead Lifts 3 8-10 (I stand on a box, so I'm boosted a little bit off the floor and went light on these 135 lbs. all sets
Lying Leg Curls 3 8-10 70 lbs, 80 lbs, 90 lbs
Leg Presses 3 8-10 4 plates each side, 5, then 6
Lunges 3 8-10 just grapped 20's
Crunches 4 12-15 (nothing special here)

My feelings on this day is maybe its a bit to much. I think I'm going to get rid of the Lunges...you guys tell me what you think. But I can tell you that my squats were ass to grass, I used the smith machine today instead of a bar so I can go really deep and then eventually I will make my way to using a bar instead (slowly easing myself back) After I worked out I had 2 scoops of ON's raisens, and 1 serving of wazy maize. Tommorow I'm taking off and then I will be back monday. I'm going to try and do this program monday-friday..day 1 being monday, day 5 being friday

Here I will include my thoughts on wazy maize since I reliezed I had never posted it. I feel that it mixes fine as long as I shake it up alot and mix it with 20 ounces of water. I like the way it makes me feel postworkout...and I can report that I havent had to go to the bathroom like crazy from it hahaha (for 0311) I'm only going to be using it after weight training though, not cardio

Love your title

This looks like a solid cutting program. You said it's ok to throw some ideas at you as per the pm, so here's my .02.

Switch your back day to earlier in the week. You're scheduled to do deadlifts on Thursday, then on Friday you're going to attempt some A2G Squats and SLDL's! Other than that, since you're cutting, 5 days in the gym isn't a bad idea.

I also think you did a great job overlapping your muscles worked. Doing CGP for "triceps day" also works the pecs.

One more idea to throw in the mix. You could do a more "undulating" approach if you feel the need. Everything doesn't need to be 8-10 reps. Nothing wrong with doing power movements such as bench, squat, and deadlifts in the 3-5 rep range. A goal of yours during a cutting phase is to maintain/increase strength. So throwing 3 sets of 3-5 reps for those power movements, and keeping the rest 8-10 with the occational isolation exercise of 15 reps is a decent idea IMO. By isolations at 15 reps, I'm referring to stuff like cable crossovers, side laterals, pressdowns, ect.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

This is the Revised version:

Day 1: Chest/Calves and Cardio
Barbell Bench Press 3 8-10
Inclined Bench Press 3 8-10
Flat Bench Flies 3 8-10
Cable Crossovers 3 8-10
Seated Calve Raises 3 10-12
Standing Calve Raises 3 10-12
Crunches 4 12-15

Day 2: Back/Traps
Dead Lifts 3 8-10
Pull Downs (Reverse/Wide Grip) 3 8-10
Low Cable Rows 3 8-10
Bent Over Rows 3 8-10
Leg Lifts 4 12-15

Day 3:Off except for morning cardio that is and some crunches

Day 4: Shoulders/Biceps/Triceps
Seated Dumbbell Press 3 8-10
Seated Side Laterals 3 8-10
Bent over Laterals 3 8-10
Shrugs 3 8-10
Close Grip Bench 3 8-10
Overhead Dumbbell Extension 3 8-10
Straight Bar Press-down 3 8-10
Standing Barbell Curls 3 8-10
Inclined Dumbbell Curls 3 8-10
Hammer Curls 2-3 8-10
Leg Lifts 4 12-15

Day 5: Legs
Leg Extensions 3 8-10
Squats 4 8-10
Stiff-Legged Dead Lifts 3 8-10
Lying Leg Curls 3 8-10
Leg Presses 3 8-10
Lunges 3 8-10
Crunches 4 12-15

Day 6: Off

Day 7: Cardio

Monday's Chest and Calve day went smoothly

I did dumbells instead of barbell on the bench. 45 to warm up then did 60, 75, 80
Inclined bench i did 140, 160, 170 (light but i never really liked this exercise, makes my shoulders feel weird)
Flies- I really didnt play around with the weight to much on this as I feel that its more of a stretch/ get the pump exercise more than build strength/mass, focused on the stretch and the form, 25, 30, 35 lbs
Cable cross overs- 50, 60, 70
Calve raises- i forgot the lbs. for, but i know where it was on the machine, so i keep some type of track of it
seated calve raises- i threw on 90, then 140, 150, 160

In the future this journal will be more organized but I'm in a rush so i wanted to get this all down quickly. (todays workout....went nicely as well, will update tommorow though due to lack of time)

best of luck buddy....

Anuj

Good luck on this Verb. Just a few basic points if you don't mind.

I wouldn't use leg-extensions to warm-up for squats. In general it's not going to be a good idea to warm-up for a multi-joint movement using a single-joint one. The best warm-up for squats, imo, are squats.

Also, reconsider 0311's suggestions for using an "undulating" approach.

If these are static stretches (I use the term static and passive stretch interchangably, though some differ) then save them for after. Warm-up before and stretch after. If you want to stretch before then I recommend something like dynamic stretches or PNF stretching with the latter being a good choice for weighlifting.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

lol I wish I would have read that post before I did legs tonight lol, but whatever next week I'll use it. I'm doing static stretches (not really sure what these are but, I just stretch the muscle and then hold it for like 15 seconds) I'm interested in that dynamic stretches and PNF stretches that you mentioned, and I'll be sure to look into that ASAP (it would be amazing if you had a link on that ) As far as the Leg Extensions, then maybe I'll change it up a little bit and start off with light squats, then working sets for squats and then the leg extensions. When you mentioned consider 0311 "Undulating" approach was that directed towards leg extensions or squats?

P.S. for anyone whose wondering whatsup with lack of updates, I've been a little bit behind but everything will be updated tonight, and thankyou Anuj, Eric, and 0311 for taking a look at this.

Day 2: Back/Traps 5-2-06
Dead Lifts 3 8-10
Pull Downs (Reverse/Wide Grip) 3 8-10
Low Cable Rows 3 8-10
Bent Over Rows 3 8-10
Leg Lifts 4 12-15

I'm gunna be honest with you guys, I didn't record the poundages for this workout (laziness is a horrible thing.) I'm considering throwing something else in their for traps (deadlifts), I dunno maybe a few sets of shrugs? Overall I recall a good workout.

Day 3:Off/Cardio 5-3-06
Got in some morning cardio and some abs (nothing special to note here)