[Deluge]

Here's my bodybuilding routine. I take 3 minute rests, usually more for squats. Each day usually takes me 60-70 minutes.
I'm very open to suggestions, I chucked this together pretty randomly.

Legs & Abs:
Squat 3x5
Calf Raise 3x10
Leg Press 3x8
Leg Curls: 3x8
Ab Machine: 3x8

Chest & Triceps:
Bench Press 3x5
Incline Bench Press 3x8 (wide grip)
Lateral Raises 3x10
Standing Overhead Press 3x8
Bench Press again 2x8 (wide grip) on a low weight just for volume
Tricep Pulldown 3x10

Back & Biceps:
Deadlift 3x5
Pendlay Row 3x8
Wide Pull Ups 3 sets, incrementally upping the reps till I can do 3x10, after which I'll add weight
Lat Pulldown 3x8
Preacher Curls 3x8 then a couple drop sets without rest

[redbeard]

do you do this MWF or twice a week?

you should throw dips into that chest day.

[Ensam]

You might consider moving the OHP to the start of back/bicep day. If you do the big compound lifts at the start of your workout (which you do in every other case) you create a nice bump in testosterone that will help with the rest of the session.

[Saweeep]

(08-22-2014 07:06 AM)Ensam Wrote:  

You might consider moving the OHP to the start of back/bicep day. The compound lifts if you do the big compound lifts at the start of your workout (which you do in every other case) you create a nice bump in testosterone that will help with the rest of the session.

I'd agree with this.

The thing people need to remember at the gym is that intensity is more important than the specific exercises one chooses for each body part (within reason of course).

I see so many guys training just going through the motions, never exerting themselves…spending more time looking at their phones and lifting well within their comfort zones than really training.

[Deluge]

(08-22-2014 06:52 AM)redbeard Wrote:  

do you do this MWF or twice a week?

you should throw dips into that chest day.

MWF. I'll swap tricep pulldowns out for dips next time and see how it goes.

(08-22-2014 07:06 AM)Ensam Wrote:  

You might consider moving the OHP to the start of back/bicep day. The compound lifts if you do the big compound lifts at the start of your workout (which you do in every other case) you create a nice bump in testosterone that will help with the rest of the session.

I think you meant chest and triceps not back and biceps. It's probably due to ego, but I prefer doing bench first, I get a kick out of increasing my numbers on it far more than I do OHP and it's a lot easier to do that if I do it first.

[Ensam]

(08-22-2014 07:44 AM)Deluge Wrote:  

I think you meant chest and triceps not back and biceps. It's probably due to ego, but I prefer doing bench first, I get a kick out of increasing my numbers on it far more than I do OHP and it's a lot easier to do that if I do it first.

I mean move it in front of your deadlift on the back/bicep day. BP and OHP are very similar compound lifts so doing both on the same day is probably overkill and you're not getting the maximum benefit from the OHP.

[Deluge]

(08-22-2014 07:51 AM)Ensam Wrote:  

(08-22-2014 07:44 AM)Deluge Wrote:  

I think you meant chest and triceps not back and biceps. It's probably due to ego, but I prefer doing bench first, I get a kick out of increasing my numbers on it far more than I do OHP and it's a lot easier to do that if I do it first.

I mean move it in front of your deadlift on the back/bicep day. BP and OHP are very similar compound lifts so doing both on the same day is probably overkill and you're not getting the maximum benefit from the OHP.

Hmm, I've never considered this. Thank for the tip I will try this out on my next back day as well.

[redbeard]

this is another reason why I switched to full body every other day workouts. I got so tired of trying to plan out a routine that hit one specific body part but avoiding another.

my approach won't work for everyone. but I really enjoy going in, hitting everything I want really hard, going home and resting. it's also a lot easier for me to modify imbalances. someone suggested I add more heavy pulling. I added close grip cable rows. done. no worrying about interference.

[TheFinalEpic]

Pulled a 255 deadlift 9 and a half months after breaking my back. Feels good man. Long way to go to get back to my PR of 475, but I think I'll get there in the next few years.

[berserk]

One thing about bodybuilding routines, how do you measure progress? The eye test it notoriously unreliable because changes are slow. Do you measure size in inches? With a strength routine it's at least simple to see if it's working or not.

[RexImperator]

(08-22-2014 10:08 AM)TheFinalEpic Wrote:  

Pulled a 255 deadlift 9 and a half months after breaking my back. Feels good man. Long way to go to get back to my PR of 475, but I think I'll get there in the next few years.

Glad to hear that. Congrats.

[TravellingSoldier]

I would recommend ANYONE do GVT. I made some serious gains that way. I'm 5'10 192 and just started working out again around 3 months ago. My first month I did German Volume Training and went from then 178-180 back up to 190. Just focusing on strength and a little mass for now so I haven't gained much weight. 2-3 pounds in 2 months but I feel like I lost fat.. Keeping it cleeeaaannn

Anyways German Volume Training - sure fire way to make some serious gains in a small time frame.

use this as a guide and change how you see fit http://www.muscleandstrength.com/article...rowth.html

[rdvirus]

Got down ass to grass and my boxers tore apart. Thought it was my shorts but thankfully they're still intact. Good times...

[TravellingSoldier]

(08-22-2014 07:36 PM)rdvirus Wrote:  

Got down ass to grass and my boxers tore apart. Thought it was my shorts but thankfully they're still intact. Good times...

Even if it was your shorts im sure you'd have all the milfs in there swooning if they saw your gigglestick plop out

speaking of milfs anyone ever pick up a milf at the gym? there's this one whos got to be at least 35-40 at my gym who's got a tight body and some obvious botox.. chats to almost everyone whiles she there and I never see her actually working out. So attention whore. But every time I pass her we lock eyes and she smiles at me. Currently working up the courage lol

[TheFinalEpic]

(08-22-2014 08:16 PM)TravellingSoldier Wrote:  

(08-22-2014 07:36 PM)rdvirus Wrote:  

Got down ass to grass and my boxers tore apart. Thought it was my shorts but thankfully they're still intact. Good times...

Even if it was your shorts im sure you'd have all the milfs in there swooning if they say your gigglestick plop out

I remember when I was doing the smolov squat routine, on my last set of the day, at the very bottom of my last squat I ripped the rankest fart. Reracked the weight while people stared, and sauntered out of there with a smirk on my face.

[TravellingSoldier]

(08-22-2014 08:20 PM)TheFinalEpic Wrote:  

(08-22-2014 08:16 PM)TravellingSoldier Wrote:  

(08-22-2014 07:36 PM)rdvirus Wrote:  

Got down ass to grass and my boxers tore apart. Thought it was my shorts but thankfully they're still intact. Good times...

Even if it was your shorts im sure you'd have all the milfs in there swooning if they say your gigglestick plop out

I remember when I was doing the smolov squat routine, on my last set of the day, at the very bottom of my last squat I ripped the rankest fart. Reracked the weight while people stared, and sauntered out of there with a smirk on my face.

Haha at least it was at the end of the work out! The other day I was doing deads and it was rank fart after rank fart thanks to the Frijoles Refritos I cooked myself up (refried beans

[RexImperator]

(08-22-2014 08:24 PM)TravellingSoldier Wrote:  

(08-22-2014 08:20 PM)TheFinalEpic Wrote:  

(08-22-2014 08:16 PM)TravellingSoldier Wrote:  

(08-22-2014 07:36 PM)rdvirus Wrote:  

Got down ass to grass and my boxers tore apart. Thought it was my shorts but thankfully they're still intact. Good times...

Even if it was your shorts im sure you'd have all the milfs in there swooning if they say your gigglestick plop out

I remember when I was doing the smolov squat routine, on my last set of the day, at the very bottom of my last squat I ripped the rankest fart. Reracked the weight while people stared, and sauntered out of there with a smirk on my face.

Haha at least it was at the end of the work out! The other day I was doing deads and it was rank fart after rank fart thanks to the Frijoles Refritos I cooked myself up (refried beans

Be careful! (NSFW):

http://www.snopes.com/photos/risque/prolapse.asp

[TheFinalEpic]

^^^^ Oh my Fucking God ahahah! I'm eating my post workout meal and spat rice everywhere.

[xxMarco]

Moved my deadlift day to back day instead of leg day because of squats.

I'm absolutely spent after deadlift. Any exercise after deadlift is shit. I have no more gas left. moved deadlift to the very end of my work out but not pulling as much weight. Might have to carb out or try a new pre workout before deadlift.

[redbeard]

Just played two hours of full court outdoor basketball through the southern heat...for the first time since my ankle injury in January. Feels so good!

practicing sitting in the squat position has helped me so much. I suggest everyone start doing it.

[Deluge]

(08-22-2014 05:57 PM)berserk Wrote:  

One thing about bodybuilding routines, how do you measure progress? The eye test it notoriously unreliable because changes are slow. Do you measure size in inches? With a strength routine it's at least simple to see if it's working or not.

Both the eye test and the increase in work weight. You can't tell how you're progressing day by day but week by week it's pretty straightforward.

[Veloce]

How I feel waking up, knowing I'm about to go to the gym:


How I feel after gym:


It's been rough keeping the gym routine going with this new job. I'm cranking 13-14 hour days and working 80 hours a week, most of it on my feet. I feel burnt out by the end of the day, and burnt out when I wake up, but the gym performance has been solid. Not even taking any supplements except zinc, D, and probiotics.

In other news, I need new workout music.

[Mongo]

I've been playing around with some German Volume Training. Started super light because I'm doing a high volume of sprint work. Surprisingly I've lost a bit of weight in the last week and a half, so we'll see how this plays out.

[InternationPlayboy]

When I lift, I rarely get soar, and when I do get soar it's not that bad. But I push myself to the max every time I work out. Am I doing something wrong? Should I be getting soar?

[RexImperator]

I don't think so. I notice more soreness when I take days off and then come back to it. The body seems to adjust over time.

If you try a new exercise, even doing it rather lightly, it will probably make you more sore than going more heavily with an exercise you train often.