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Forum: Training 09-23-2012, 11:44 AM
Replies: 1
Views: 5,106
Posted By fqqs
up

up
Forum: Training 09-23-2012, 07:49 AM
Replies: 1
Views: 5,106
Posted By fqqs
3-day routine (MAX-OT)

Hi all,

Here is my new routine:

Monday - Back, Biceps & Forearms

Deadlifts - 3x4-6
Pull-Downs - 3x4-6
Seated Cable Rows - 2x4-6
Barbell Curls - 2x4-6
Forum: Training 07-22-2012, 09:30 AM
Replies: 2
Views: 5,487
Posted By fqqs
uppp

uppp
Forum: Training 07-19-2012, 11:51 PM
Replies: 2
Views: 5,487
Posted By fqqs
My 4-day split

Monday - Back and Biceps

Deadlifts: 3 × 6
Pullups: 50 reps total
T-Bar Rows: 3 × 10 (2 second pause in the contracted position)
Cable Rows: 3 × 12
DB Shrugs: 3 × 12 (with a 3 second...
Forum: Training 06-11-2012, 02:34 AM
Replies: 1
Views: 2,448
Posted By fqqs
my generic bulking routine

Monday: Quads, Hams, Calves

Squats - 2-3 warm-up sets of 10 reps

4 sets max reps with 10RM

Walking db lunges - 4 lengths of a corridor

Leg curls - 3 sets max reps with 12RM
Forum: Training 04-23-2012, 10:19 AM
Replies: 3
Views: 3,747
Posted By fqqs
I have some doubts if there is enough volume for...

I have some doubts if there is enough volume for legs, though



what do you think mate?
Forum: Training 04-23-2012, 07:10 AM
Replies: 3
Views: 3,747
Posted By fqqs
Back, Bi's | Chest, Delts, Tri's | Quads, Hamstrings, Calves

Day 1: Back, Bi's

Excercises: Deadlifts 4 x 6-8, Lat Pulldowns /or Pullups 3 x 10-12, Seated Rows 3 x 10-12, DB Rows /or BB Row 3 x 10-12, DB Curl 3 x 8-10, BB Curl 3 x 8-10

Day 2: Chest,...
Forum: Training 04-06-2012, 12:42 PM
Replies: 4
Views: 4,127
Posted By fqqs
my normal whole routine is MONDAY: Squats 5x5-10 ...

my normal whole routine is MONDAY: Squats 5x5-10
Hack Squats 3x8-12
Leg Extensions: 3x15
Stiff leg Deads 4x10
Walking DB Lunges for 10 steps each leg (done for 2 rounds)


TUESDAY:...
Forum: Training 04-06-2012, 06:38 AM
Replies: 4
Views: 4,127
Posted By fqqs
combine chest&legs workout

My gym will be closed on monday (when i have legs workout). On tuesday i have chest/tri day and on wednesday is day off because i cant workout then

so is it ok to somehow combine monday's and...
Forum: Training 03-11-2012, 12:07 AM
Replies: 5
Views: 3,940
Posted By fqqs
0.25kg ankle weights

0.25kg ankle weights
Forum: Training 03-10-2012, 01:05 PM
Replies: 5
Views: 3,940
Posted By fqqs
my simple ab routine

cable crunches 3x20
hanging leg raises 3x as much as i can (if i exceed 15-20 reps ill add weight)

done after weights 1-2x a week

is that good enough?

i also do deads, squats, weighted...
Forum: Training 02-21-2012, 12:26 PM
Replies: 4
Views: 4,161
Posted By fqqs
apparently, i will manage to go to a gym 4 days a...

apparently, i will manage to go to a gym 4 days a week!!! but only MONDAY, WEDNESDAY, THURSDAY, FRIDAY. wouldnt it be a problem?


SO:


MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
...
Forum: Training 02-14-2012, 01:03 PM
Replies: 4
Views: 4,161
Posted By fqqs
fitting 4 day split into 3 days..please help

my original routine is



MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY:
Forum: Training 02-06-2012, 11:31 AM
Replies: 8
Views: 3,854
Posted By fqqs
8, not 11

8, not 11
Forum: Training 02-06-2012, 09:20 AM
Replies: 8
Views: 3,854
Posted By fqqs
my current routine for bulk

1
chest flat bench 3x6-8
incline bench 3x6-8
flies 3x8-10
leaning forward dips 3x6-8
triceps
cg bench 3x8-10
lyingtricep extensions
biceps
bb curl 3x6-8
Forum: Training 01-31-2012, 06:24 AM
Replies: 3
Views: 3,111
Posted By fqqs
i feel chest much better when doing narrower grip dips

i tried doing wide grip dips with leaning forward and my power really decreased. i also didnt feel chest too much.

i switched to a little narrower grip (but still a bit wider than shoulder width)...
Forum: Training 01-26-2012, 09:46 PM
Replies: 5
Views: 4,856
Posted By fqqs
currently 3400-3500 kcal every day from whole...

currently 3400-3500 kcal every day from whole foods.

including 250g protein, 400g carbs
Forum: Training 01-26-2012, 11:47 AM
Replies: 5
Views: 4,856
Posted By fqqs
what do you think of this bulking routine?

Monday- Back/Biceps
Deadlifts 4x5-8
Rows 4x5-8
Chinups or Pullups 4x8
Barbell Curls 4x8-12


Wednesday-Chest/Triceps
Bench Press 4x5-8
Incline Bench Press 3x8-12
Forum: Training 01-18-2012, 10:41 AM
Replies: 6
Views: 2,839
Posted By fqqs
I'll check, thanks but when it comes to my...

I'll check, thanks

but when it comes to my actual workout, as you can see the first exercises each day are mainly strength oriented. and then i added another assistance exercises like pullups rows...
Forum: Training 01-18-2012, 08:45 AM
Replies: 6
Views: 2,839
Posted By fqqs
and do you think i should take every set to...

and do you think i should take every set to failure? some people say so... at the moment im reaching failure only on last set. 2 preceding sets are hard, but 1-2 reps shy of concentric failure. i...
Forum: Training 01-17-2012, 10:35 PM
Replies: 6
Views: 2,839
Posted By fqqs
is this a good bulking program?

Mon- Pull:
deadlift 3 x 5
BB row 3 x 5-8
Pullups 3 x 8
DB rows 3 x 10
Incline DB curls 3 x 10

Wed- Push:
Flat bench 3 x 5
Incline db bench 3 x 8-10
Forum: Training 01-16-2012, 12:16 PM
Replies: 4
Views: 3,807
Posted By fqqs
are this warmup sets ok?

sth like

5-8 x 50%
3-5 x 70%
1 x 80%

is good?
Forum: Training 01-04-2012, 09:12 AM
Replies: 3
Views: 3,115
Posted By fqqs
my friend's routine, need feedback

He wants to bulk but currently he is without Internet (problems with his provider) so he asked me to post here this on his behalf:

He can only work out 3 days a week.


Monday - Pull

Sumo...
Forum: Training 12-30-2011, 02:03 AM
Replies: 7
Views: 4,909
Posted By fqqs
thanks for your input. i know what bench dips...

thanks for your input. i know what bench dips (high rep) are for tris :biggthumpup: incredible burn. but i want to still do these chest dips (not so wide grip) as even weighted they dont bother my...
Forum: Training 12-29-2011, 11:55 PM
Replies: 7
Views: 4,909
Posted By fqqs
yes, i know what you mean. but I feel that biceps...

yes, i know what you mean. but I feel that biceps isnt *as much* contracted during pullups and rows as triceps during bench press, dips and military press (especially strict form, elbows close to...
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