archive_Mr. Nobody
09-15-2002, 08:02 AM
First of all, congrats to the new forum, i will definately check in often.
Anyways, I have been lifting for 20 years with a few layoffs. In this time i had tried all kinds of systems, plans and workout theories. Among many others, I have tried GVT & 3X3, supersets, pre-exhaust sets and so on.
As I am getting older, i have less patients for things that don't work. Therefore, I have settled for the following workout principles (only goes for drug free workouts):
Monday:
legs:
full squat, 20 reps, heavy (increase weights as your endurance builds); 2 sets
extention, 20 reps with light weight, watch for proper contraction
leg curls, 20 rep with light weight, contract;
standing calf raise, 3 sets of 10
donkey calf raise, 3 sets, 20, 10, 8 reps
Tuesday:
bench, first working set 10 reps (pick a weight you can only do 6-8 times and work your way up), second set 6 reps
flies with heavy weights, 6-12 reps, watch for stretch
cables, 6-15 reps, go for flex
Partial deads or bent over row, 3 working sets with 6-10 reps
pull ups...as many as you can do for 2 sets (if you can do more than 20, use additional weight),
pull over, 2 sets of 15
Thurday:
preacher bench, 2 sets of 12, heavy weights
hammer curls, 2 sets of 8
reverse pull down with elbows up, 2 sets of 15.
bench dip, 3 sets, 15, 12, 6 reps
standing triceps curl over head, 2 sets of 8.
shoulder press to the front; 3 sets 15
side laterals (do a giant set of 15, 10, 10 reps)
Friday either off or begin routine again for a total of 5 workouts a week.
Its important that you work on one personal record (PR) every workout to keep progression going, that PR need not be max weight, but can also be a certain weight for more reps
Thats it, thats what it takes for me to come back to the gym and keep it fresh
PS: When on supplements, i do even more reps and more isolation exercises. I also through in one of those newfangled workouts with progressive weights/reps as layed out in their plan every once in a while.
Oh yeah, I DO NOT KEEP A LOG, (got enough f... paperwork in my office), i keep PR's in my head.
Disclaimer:
Mr. Nobody is presenting fictitious opinions and does in no way, shape or form encourage, use nor condone the use of any illegal substances or the use of legal substances in an illegal manner.
The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advise.
Anyways, I have been lifting for 20 years with a few layoffs. In this time i had tried all kinds of systems, plans and workout theories. Among many others, I have tried GVT & 3X3, supersets, pre-exhaust sets and so on.
As I am getting older, i have less patients for things that don't work. Therefore, I have settled for the following workout principles (only goes for drug free workouts):
Monday:
legs:
full squat, 20 reps, heavy (increase weights as your endurance builds); 2 sets
extention, 20 reps with light weight, watch for proper contraction
leg curls, 20 rep with light weight, contract;
standing calf raise, 3 sets of 10
donkey calf raise, 3 sets, 20, 10, 8 reps
Tuesday:
bench, first working set 10 reps (pick a weight you can only do 6-8 times and work your way up), second set 6 reps
flies with heavy weights, 6-12 reps, watch for stretch
cables, 6-15 reps, go for flex
Partial deads or bent over row, 3 working sets with 6-10 reps
pull ups...as many as you can do for 2 sets (if you can do more than 20, use additional weight),
pull over, 2 sets of 15
Thurday:
preacher bench, 2 sets of 12, heavy weights
hammer curls, 2 sets of 8
reverse pull down with elbows up, 2 sets of 15.
bench dip, 3 sets, 15, 12, 6 reps
standing triceps curl over head, 2 sets of 8.
shoulder press to the front; 3 sets 15
side laterals (do a giant set of 15, 10, 10 reps)
Friday either off or begin routine again for a total of 5 workouts a week.
Its important that you work on one personal record (PR) every workout to keep progression going, that PR need not be max weight, but can also be a certain weight for more reps
Thats it, thats what it takes for me to come back to the gym and keep it fresh
PS: When on supplements, i do even more reps and more isolation exercises. I also through in one of those newfangled workouts with progressive weights/reps as layed out in their plan every once in a while.
Oh yeah, I DO NOT KEEP A LOG, (got enough f... paperwork in my office), i keep PR's in my head.
Disclaimer:
Mr. Nobody is presenting fictitious opinions and does in no way, shape or form encourage, use nor condone the use of any illegal substances or the use of legal substances in an illegal manner.
The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advise.