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  • my f-f-fucking routine

    2 days on 1 stop 2one 2 stop.

    1)
    leg curl/stiff legged dead 1x12+2 rp (15 on dead)
    squat smith/leg press straight set 1x15 1x10 with 2" stop on the bottom
    hack wm 1x30 reps

    2)
    smith incline press/ incline db press 1x8+2rp
    decline press/hammer decline 2 set on 8 negative emphasis
    peck deck wm 1x20
    militari press/ machine shoulder press 1x10+2 rp
    lateral raise 1x20

    3)
    pulldown supine/hammer lat 1x8+2 rp
    dead for the floor/ rows with barbell 1x10 1x6
    rows with deadstop 2x10
    pulley dc wm 1x20/30
    calf raise/ sitting calf raise 1x12 x 15" stop on strech

    4)
    incline db curls/barbell curl/concentrate curl 1x8+2 rp
    inverse curl on cable 2x12 stop on max contraction
    frech press on the floor/barbell press mp/ 1x8+2 rp
    dip wm 1x20-30.

  • #2
    Why do you think a widowmaker is 30 reps? I would be pretty dead by now if that were the case.
    :preach:

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    • #3
      Originally posted by liftweights View Post
      Why do you think a widowmaker is 30 reps? I would be pretty dead by now if that were the case.
      I do 30 on the leg press. Makes 20 seem easy. Get more from my quads with higher reps. I go heavier and below 10 reps my hips, back, knees, and joints take too much of a beating

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      • #4
        I prefer did 30 reps for quads sometimes I did 50 on wm
        for the triceps and pulley 30 reps works great for me.
        my pics are on gallery if u want to see my condition

        Comment


        • #5
          Moved this from the Dogg Pound, as it's not a DC routine.

          -S
          The Book Has Arrived!
          The Book Has Arrived!

          Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


          www.TrueNutrition.com

          2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
          2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
          2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

          Comment


          • #6
            Ok so I'll give you my routine and take it how you want. DC workouts are pretty long and have a big overall volume. Workout A is your entire upper body hit really hard, after this workout you def need a day off. This is most likely why DC is Mon-wed-fri. Below is what I do and I'm recovering great and am making great progression. It hits a muscle twice a week.
            Monday- chest, shoulder,tri, ABS
            Tuesday- back, bis, forearms
            Wednesday- legs
            Thursday- same as Monday different exercises
            Friday- same as Tuesday different exercises
            Saturday- same as Wednesday different exercise

            The layout is the same, one exercise per muscle group, 2 for back. On Tuesday I add in rack pulls, so it's a pulldown, a row, and rackpulls. My next back Workout is the same but sub shrugs for rackpulls. It's not DC, but my tweaked DC to fit my schedule , needs, and recovery.

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            • #7
              Originally posted by homonunculus View Post
              Moved this from the Dogg Pound, as it's not a DC routine.

              -S
              thank's!

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              • #8
                Originally posted by syrup View Post
                thank's!
                You're welcome's!

                -S
                The Book Has Arrived!
                The Book Has Arrived!

                Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


                www.TrueNutrition.com

                2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
                2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
                2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

                Comment


                • #9
                  Originally posted by dice77 View Post
                  I do 30 on the leg press. Makes 20 seem easy.
                  Try 50 reps

                  Hi there St Peter..

                  Sent from my GT-I9100P using Tapatalk 2

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                  • #10
                    50're fucking hell on leg press7hack/squat. I saw S.pietro (I'm italian) and the Pope

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                    • #11
                      Its been a few years for me bro, I thought I could follow the same plan but looks likes alot has changed

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                      • #12
                        Originally posted by martin_h View Post
                        Try 50 reps

                        Hi there St Peter..

                        Sent from my GT-I9100P using Tapatalk 2
                        LOL :bb:

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                        • #13
                          nice

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                          • #14
                            Originally posted by syrup View Post
                            2 days on 1 stop 2one 2 stop.

                            1)
                            leg curl/stiff legged dead 1x12+2 rp (15 on dead)
                            squat smith/leg press straight set 1x15 1x10 with 2" stop on the bottom
                            hack wm 1x30 reps

                            2)
                            smith incline press/ incline db press 1x8+2rp
                            decline press/hammer decline 2 set on 8 negative emphasis
                            peck deck wm 1x20
                            militari press/ machine shoulder press 1x10+2 rp
                            lateral raise 1x20

                            3)
                            pulldown supine/hammer lat 1x8+2 rp
                            dead for the floor/ rows with barbell 1x10 1x6
                            rows with deadstop 2x10
                            pulley dc wm 1x20/30
                            calf raise/ sitting calf raise 1x12 x 15" stop on strech

                            4)
                            incline db curls/barbell curl/concentrate curl 1x8+2 rp
                            inverse curl on cable 2x12 stop on max contraction
                            frech press on the floor/barbell press mp/ 1x8+2 rp
                            dip wm 1x20-30.
                            What is your goal? Strength? Competition?
                            Ian S McCrae
                            United States Strength Coalition
                            www.usstrengthco.com
                            [email protected]

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