I need a new routine for a while - Bodybuilding Discussion on Bodybuilding.net Training Forum

Dr X · 04-03-2006, 07:03 PM

I am currently working out 4 days a week M-T TH-F

I am going heavy

4 set of each except bench since it takes me longer to get up to my max

Day one is
Flys to warm up
Bench (flat or incline) only one
Dips
Standing Military
Pull down or pull ups only one
Pull overs

Day 2
Squats at least 6 sets A2G
extensions
Straigt leg dead or machine
Calves
Tri's
What ever I want that day

Day 3
Dead lifts
Shrugs
Bi's

ABs

any sugge3stions for something new

Darkhorse · 04-03-2006, 07:10 PM

You know I'll chyme in..Have you read the DC Training overview I posted? I've yet to see a program that delivers anything near this one's. You'd be a perfect fit for that. One workset, intensity, and extreme eating. You've got a ton of experience in the gym, which is exactly what you'll need to do this program. When I'm back at full strength I'm hitting this back up.

Full article your's truely co-wrote is here

Dr X · 04-03-2006, 07:17 PM

I will check it out.
I have to add I am on day 11 of a 15 week bulking AAS cycle so it balls to the wall on this one.

Darkhorse · 04-03-2006, 07:26 PM

Quote:

Originally Posted by Dr X

I will check it out.
I have to add I am on day 11 of a 15 week bulking AAS cycle so it balls to the wall on this one.

DC works extremely well for you whether or not you're on AAS or not. I'm going to check out there website for any info about IF the training protocol changes while ON. I doubt it would. BRB.

Dr X · 04-03-2006, 07:35 PM

Just for clarity when doing rest pause it's lift to failure breath for 20 seconds and lift to failure again then another 20 seconds and to failure again. That is it or do I rest and repeat for another set. Sounds like that's it.

Darkhorse · 04-03-2006, 07:42 PM

Yes. You do as many warmups as necessary first. So using incline smythe machine as an example:

4-5 warmups (or however many)

315 lbs is workweight...

Rest/Pause goal is 15 RP

"mini-set 1"- 9 reps, after your ninth rep, you do an true 8 second negative and rack it after that negative..
-Reset the weight back to top..
-Take in 12-15 deep breaths (which amounts to about 20 seconds)
"mini-set 2"- 4 reps, after your fourth rep, you do an true 8 second negative and rack it after that negative..
-Reset the weight back to top..
-Take in 12-15 deep breaths
"mini-set 3"- 2 reps, after your second rep, do the 8 second negative..

At this time, you've done your ONE workset (which happens to be 3 mini ones). Reset the weight back to the top and take in about 15-20 deep breaths again...At this time you can do a 20-30 second static hold which'll kick your ass. I can usually hold out for 15 seconds before breaking down.

Once the static is done, you do the 1 minute loaded stretch and move on to shoulders..

Darkhorse · 04-03-2006, 07:44 PM

Just to clarify, you're right..It's three "mini sets" to positive muscle failiure...Which means if you barely got your 8th or 9th rep up all by yourself, that's it, end with a 8 second negative and get ready to do it again..

Dr X · 04-03-2006, 07:47 PM

Ok I'll get my act together and give it a go.
Sounds like fun.

Darkhorse · 04-03-2006, 07:54 PM

It's the absolute most hardcore program I've ever done, by far. When you're driving to the gym thinking about beating the logbook, you get that sick feeling in your stomach from being nervous.

Even after all my warmups, all you can think about is how much pain you're about to endure. Especially when it's A2G squatting day and after you somehow blast up some crazy weight for the 4-8 rep set, you start getting worried about whether or not you're gonna make it through the 20 repper!

ChinPieceDave667 · 04-04-2006, 04:00 AM

Every time I do Low Incline Smith Bench, I always feel like I'm going to

. Even after a month of doing them.

04-03-2006, 07:03 PM	#1 (permalink)
Dr X Rank: Lightweight Experience: 10+ Years Join Date: Apr 2005 Location: in the deep recesses of your mind Posts: 1,043 Country: Gender:	I need a new routine for a while I am currently working out 4 days a week M-T TH-F I am going heavy 4 set of each except bench since it takes me longer to get up to my max Day one is Flys to warm up Bench (flat or incline) only one Dips Standing Military Pull down or pull ups only one Pull overs Day 2 Squats at least 6 sets A2G extensions Straigt leg dead or machine Calves Tri's What ever I want that day Day 3 Dead lifts Shrugs Bi's ABs any sugge3stions for something new
	Dr X's Sig:The Fool say in his heart "There is no God"

04-03-2006, 07:10 PM	#2 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,955 Country: Gender:	You know I'll chyme in..Have you read the DC Training overview I posted? I've yet to see a program that delivers anything near this one's. You'd be a perfect fit for that. One workset, intensity, and extreme eating. You've got a ton of experience in the gym, which is exactly what you'll need to do this program. When I'm back at full strength I'm hitting this back up. Full article your's truely co-wrote is here
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

04-03-2006, 07:17 PM	#3 (permalink)
Dr X Rank: Lightweight Experience: 10+ Years Join Date: Apr 2005 Location: in the deep recesses of your mind Posts: 1,043 Country: Gender:	I will check it out. I have to add I am on day 11 of a 15 week bulking AAS cycle so it balls to the wall on this one.
	Dr X's Sig:The Fool say in his heart "There is no God"

04-03-2006, 07:35 PM	#5 (permalink)
Dr X Rank: Lightweight Experience: 10+ Years Join Date: Apr 2005 Location: in the deep recesses of your mind Posts: 1,043 Country: Gender:	Just for clarity when doing rest pause it's lift to failure breath for 20 seconds and lift to failure again then another 20 seconds and to failure again. That is it or do I rest and repeat for another set. Sounds like that's it.
	Dr X's Sig:The Fool say in his heart "There is no God"

04-03-2006, 07:42 PM	#6 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,955 Country: Gender:	Yes. You do as many warmups as necessary first. So using incline smythe machine as an example: 4-5 warmups (or however many) 315 lbs is workweight... Rest/Pause goal is 15 RP "mini-set 1"- 9 reps, after your ninth rep, you do an true 8 second negative and rack it after that negative.. -Reset the weight back to top.. -Take in 12-15 deep breaths (which amounts to about 20 seconds) "mini-set 2"- 4 reps, after your fourth rep, you do an true 8 second negative and rack it after that negative.. -Reset the weight back to top.. -Take in 12-15 deep breaths "mini-set 3"- 2 reps, after your second rep, do the 8 second negative.. At this time, you've done your ONE workset (which happens to be 3 mini ones). Reset the weight back to the top and take in about 15-20 deep breaths again...At this time you can do a 20-30 second static hold which'll kick your ass. I can usually hold out for 15 seconds before breaking down. Once the static is done, you do the 1 minute loaded stretch and move on to shoulders..
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

04-03-2006, 07:44 PM	#7 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,955 Country: Gender:	Just to clarify, you're right..It's three "mini sets" to positive muscle failiure...Which means if you barely got your 8th or 9th rep up all by yourself, that's it, end with a 8 second negative and get ready to do it again..
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

04-03-2006, 07:47 PM	#8 (permalink)
Dr X Rank: Lightweight Experience: 10+ Years Join Date: Apr 2005 Location: in the deep recesses of your mind Posts: 1,043 Country: Gender:	Ok I'll get my act together and give it a go. Sounds like fun.
	Dr X's Sig:The Fool say in his heart "There is no God"

04-03-2006, 07:54 PM	#9 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,955 Country: Gender:	It's the absolute most hardcore program I've ever done, by far. When you're driving to the gym thinking about beating the logbook, you get that sick feeling in your stomach from being nervous. Even after all my warmups, all you can think about is how much pain you're about to endure. Especially when it's A2G squatting day and after you somehow blast up some crazy weight for the 4-8 rep set, you start getting worried about whether or not you're gonna make it through the 20 repper!
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

04-04-2006, 04:00 AM	#10 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,104 Country: Gender:	Every time I do Low Incline Smith Bench, I always feel like I'm going to . Even after a month of doing them.
	ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present. MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW BULKING: My 5X5 Journal CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode