ITT: Post routine
>wake up
>5pushups
>shitpost on /fit/ all day
>repeat for rest of youth
>>37074319
What do after SS? Is there life after love?
>>37074355
Find goals
Newfag here
What routine is better?
This?
>>37074319
Or this?
>>37074421
AxBxCxx
Hill sprints on off days or after lifts, 3x/week
A
1) Deadlift 5/3/1
2) db row 3x8+ (last set for rep max)
3) curl 5x6 (real heavy)
4) hammer curl 4x9
5) db shrug 3x12
B
1) Squat 5/3/1
2) OHP 5/3/1
3a) snatch grip hi pull 5x3 (heavy)
3b) Lat pulldown 4x8
4) db side raise 4x9
(Should I add db ohp 3x10?)
C
1) Bench 5/3/1
2) incline db bench 5x6
3) dips 4xF
4) rope pushdown 4x9
5) ab work
(Add cable fly 4x9?)
>>37074460
Read sticky
>>37074460
This has more detail
>>37074421
If you know 100% what your doing the only fault is yours for not following
>>37074319
A:Legs&Shoulders
squats 3x5
machine for hamstrings, most of the time i use lying leg curl 3x10-12
seated ohp 3x6 or pyramid 8/6/4
standing db press 3x8-10
lat raises 4x10
superset face pulls with front raises 3x10-12
B:Chest and tri's
flat db press or bb bench/ reverse pyramid 4-6/6-8/8-10
incline bb press 4x8-10
weighted dips 3x8
scooby press 4-5x10-15
incline flies 4x8-12
dip machine 3x however many i want, it's for the pump mainly
C: Back and bi's
deadlift 2-3x5
bent over row 4x8-10
weighted pull ups 3x5-7 or 50 bodyweight pullups in as least sets as possible
various machines for back i.e. lat pulldown/ rope pullover/ or cable row etc. 4x10-15
hammer curls 3x10
any bicep curl variation 3-4x8-10
minimal rest times for the iso/fluff movements
takes me about 60-75 mins to complete each workout
ABCxABCx or whenever i feel like resting i rest but i try to go 4-5x a week
ill do abs whenever i feel like it
>Scooby's meme routines
>>37074319
Upper Body
Bench 1x12 1x6 2x2 8x1 2xF
Williams Front Raise 3x30
Skull crushers 6x6
Machine Pullovers 6x6
Flyes 6x6
Cheat Curls 6x6
DB Rows 6x6
Lower 1
Squats 5/4/3/2/ 8x1
Stiff Leg Deadlifts 5x15
Lower 2
Deadlifts 5/4/3/2/ 8x1
High bar squats 5x15
U/L1/U/L2/U/L1/U/L2/U etc.
>>37074613
>meme's meme memes
Monday: Upper
>Bench 5/3/1
>Pullups 3x12-15
>Incline BP / DB Press 3x8-12
>Rows 3x6-8
>Upper body isolations
Tuesday: Lower
>deadlift 5/3/1
>abs and some athletic shit if I feel like it, like box jumps
>some cardio
Wednesday:
>Low intensity cardio
Thursday: Upper
>OHP 5/3/1
>Weighted Pullups 4-6, 6-8, 8-10
>Dips / CGB / Incline BP 3x8-12
>Rows 3x6-8
>Upper body isolations
Friday: Lower
>Squat 5/3/1
>abs and some isolations or athletic bullshit that I'll never need again because fuck
Saturday:
>cardio
Sunday:
>fuck
Starting thaiboxing this in a few weeks, so will probably make adjustments.
Stats:
6'3 185
DL 440
SQ 350
BP 242
OHP 180
>>37074786
How are you gonna lift with thai boxing?
>>37074833
Probably gonna knock it down to 3 workouts per week and less accessories. A: Bench B: DL C: Squat and OHP.
Monday - Upper body
Flat Bench, 4x8
BentORow, 4x8
Power Shrugs, 4x5
Dumbell Shoulder Press, 4x10
EzBar Curl, 3x10
Lying Triceps Pullover, 3x10
Tuesday - Lower body
Squat 4x8
Dumbbell Lunge 3x10
Back Raise 3x12
Calf-Raise 3x16
Plank 3xF
Thursday Cardio
Friday Upper Body
OHP 4x8
Incline Bench 4x8
Dumbbell Lateral Raise 4x10
Dips 3x12
Standing Triceps Extension 3x10
Pushup 3xF
Saturday Lower Body & Back
Deadlift 3x6
Kettlebell Swing 3x30
Lats Pulldown 4x10
Lying Leg Curl 3x8
Machine Leg Extension 3x10
Wall-Sit 3xF
>>37074319
186cm, 90kg
Skwat: 130kg
Diddly: 160kg
Bench: 100kg
OHP: 65kg
I enjoy lifting :3
>A
deadlift to heavy single/triple, backoff set of 5-10
deadlift variation to heavy single/triple, backoff set of 5-10
>B
press to heavy single/triple, backoff set of 5-10
squat to heavy single/triple, backoff set of 5-10
back exercise (bb row, db row, pull-ups) up to one heavy set
>C
front squat to heavy single/triple, backoff set of 5-10
bench to heavy single/triple, backoff set of 5-10
back exercise (bb row, db row, pull-ups) up to one heavy set
ABCBCBx,ACBCBCx
>>37074319
I work in law enforcement, this keeps me in shape for my job. ALso I work weird hours and I do everything at or from home.
I developped this schedule over the years, it's been influenced by the Navy Seals basic training, Greyskull LP and my own experience in military training.
>>37075400
>somebody in le that exercises
>>37074421
>lower body strength
>more than just squats and deadlifts in the 3-5 rep range
Pick one. If you actually feel like doing anything more than core work, and maybe one more assistance exercise, you're not going heavy enough.
>>37075400
lol, how's that working out for you
>>37075654
Pretty good actually. Currently 75 kg (165 lbs) at 183 cm (6ft). Bodyfat is around 12% last time it was measured.
1RM: Deadlift: 155 kg (340 lbs) Squat: 135 kg (300lbs) and Bench: 100 kg (220 lbs).
I don't know, I'm not the fastest or strongest, but I'm going for overall fitness. And little over a year ago I weighed 65 KG's so I think I have progressed enough.
>>37075737
you could probably smarten up that strength day by periodizing it, adding military press, and not going to failure every time
also throw in some pull-ups on your bodyweight day
>>37075781
Can you specify that a little? Weighted pullups? How many? What do you mean with periodizing? Sorry for my English, not a native speaker.
The part of me going to failure mostly has to do with the amount of weights I have at home. I recorded my 1RM's at a buddy's house, I can't put more than 135KG's on the bar at home. So this way I keep it challenging for myself.
