oldschool1967
VIP Member
- Aug 6, 2011
- 1,649
- 172
hey brothers and sisters, iv'e always logged by paper, but a lesson was taught to me by myself, my last and most important log was on my table stacked amongst other mags and paper so i decided to take out the recyclables, it had bro contacts, diets and my come-back from my acl tear, all gone now, i just hope where ever it is,it didnt become toilet paper and some fuck-head isnt wiping his ass with my precious log.
i had a very successful run with madcow 5x5, very impressive results adding 30+ lbs on my frame in a few short months, granted, i was in deplorable condition and wasted down to around 165. here is my current routine:
monday:chest, biceps,abs tuesday: legs, calves wednesday: delts, traps(5 sets, they get their comeuppance on fri)abs. off thursday. friday: lats, traps, abs.
i also went back to a 15,12,10,8,6,4 rep scheme, with 8 being the start of the do-or-die sets.if im feeling it, i will add a stinger set at the end of maybe 10-15 reps.
monday- decline presses, incline flys(angle may vary, but not too steep) flat fly, dumbbell pullover.
curl, scott curl, hammer curl.
weighted decline sit-ups, clarence bass style-with negatives.
tuesday- squats,(i warm up squats with squats, because, i am squatting!) leg press, stiff deads, lying leg curls, standing and seated calf raises.i may sub sissy squats for leg presses should i feel the need to.
wednesday- seated presses with a nebula press, mimics the dumbbell press without wasting energy on the heaving.side laterals, every other week i run the rack with these, lying side laterals, 3 sets front raises(barbell or dumbbell)
shrugs
reverse crunch machine supersetted with standard crunches.
friday- deadlifts or rack pulls, usually alternate every other week. reverse close grip cable pull-downs, cable rows or t-bars.
very heavy shrugs, more like a power-shrug.
leg press calf raises, front-squat machine calf raises.
this routine is working well for me, i will post weights, reps, progress starting on monday...cant wait!!!
i had a very successful run with madcow 5x5, very impressive results adding 30+ lbs on my frame in a few short months, granted, i was in deplorable condition and wasted down to around 165. here is my current routine:
monday:chest, biceps,abs tuesday: legs, calves wednesday: delts, traps(5 sets, they get their comeuppance on fri)abs. off thursday. friday: lats, traps, abs.
i also went back to a 15,12,10,8,6,4 rep scheme, with 8 being the start of the do-or-die sets.if im feeling it, i will add a stinger set at the end of maybe 10-15 reps.
monday- decline presses, incline flys(angle may vary, but not too steep) flat fly, dumbbell pullover.
curl, scott curl, hammer curl.
weighted decline sit-ups, clarence bass style-with negatives.
tuesday- squats,(i warm up squats with squats, because, i am squatting!) leg press, stiff deads, lying leg curls, standing and seated calf raises.i may sub sissy squats for leg presses should i feel the need to.
wednesday- seated presses with a nebula press, mimics the dumbbell press without wasting energy on the heaving.side laterals, every other week i run the rack with these, lying side laterals, 3 sets front raises(barbell or dumbbell)
shrugs
reverse crunch machine supersetted with standard crunches.
friday- deadlifts or rack pulls, usually alternate every other week. reverse close grip cable pull-downs, cable rows or t-bars.
very heavy shrugs, more like a power-shrug.
leg press calf raises, front-squat machine calf raises.
this routine is working well for me, i will post weights, reps, progress starting on monday...cant wait!!!
