teh intertoobz lockah room

[xOcular Penetratahx]

[xOcular Penetratahx]

Training split for upcoming cuteness

Week 1-4
Monday – Chest/Shoulders/Triceps (high loading)
Tuesday – Quads/Hamstrings/Calves (high loading)
Wednesday – Back/Biceps/Rear delts/Traps (high loading)
Thursday – OFF / Abs
Friday – Chest/Shoulders/Triceps (low volume)
Saturday – Back/Biceps/Rear delts/Traps (low volume)
Sunday – OFF/ Abs

[Right Hook]

That's a cutting split or cycle split?


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[bitterplacebo]

Originally Posted by xjsynx

Training split for upcoming cuteness

Week 1-4
Monday – Chest/Shoulders/Triceps (high loading)
Tuesday – Quads/Hamstrings/Calves (high loading)
Wednesday – Back/Biceps/Rear delts/Traps (high loading)
Thursday – OFF / Abs
Friday – Chest/Shoulders/Triceps (low volume)
Saturday – Back/Biceps/Rear delts/Traps (low volume)
Sunday – OFF/ Abs

needs more legs?

if it were mine:

Friday - low volume pushing (bench press & squat)
Saturday - low volume pulling (row/pullup & deadlift)

[EasyEJL]

Originally Posted by xjsynx

How much fish oil are you currently taking?

And are you taking any Osteo products?

i havent been consitently taking either, id forget some days. now im doing 15g + osteosprt plus extra glucosamine/chondroitin & getting cute with decavol for theretical tendon healing sine i dont want to pin deca

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[meksi]

xj...how pissed are ya bout yesterdays bashing of the Broncs?

[xOcular Penetratahx]

Monday – Chest/Shoulders/Triceps – High loading

A) Incline Barbpress 5/4-6/120 *Maximum Force, pre-stretch Technique

B1) Wide grip bench press 4/6-8/10
B2) 3/4 dumbbell flies 4/8-10/120 (Full stretch up to mid-range)

C) Decline DB Press Semi-Supinated grip 3/4-6+max+max/120

D) Chest EQI (Loaded chest stretch) 1/60-90s

E1) Semi-Supinated seated DB press 5/4-6/10
E2) Seated pitcher lateral raise 5/6-8/120

F) Shoulder EQI (Loaded shoulder stretch) 1/60-90s

G) Decline skullcrusher 5/4-6/90

Tuesday – Quads/Hamstrings/Calves - High loading

A) Squat 4/4-6/120 *Maximum Force, pre-stretch Technique

B) Close stance leg press 4/8-10/90

C) Frog hack squat (Knees flared out, close stance) 4/12-15/60

D) Leg extension (Feet turned out slightly) 1/15-20 + 2 drops/ 90

E) Quad EQI (loaded quads stretch) 1/60-90s

F1) Double contraction Romanian deadlift 5/6-8/10 *Maximum Force, pre-stretch Technique
F2) Lying leg curl 5/8/120 **Tempo contrast

G) Hammie EQI (Loaded hamstring stretch) 1/60-90s

H1) Seated calves raise 3/20-30/10 3212
H2) Standing calves raise 3/6-8/90 *Maximum Force, pre-stretch Technique

Wednesday – Back/Biceps/Rear Delts/Traps – High loading

A) Pin pull 4/4-6/120

B1) Chest supported Rowing 4/6-8/10
B2) Lat pulldown 4/8-10/120

C) Chins 3/4-6+max+max/120

D) Back EQI (Loaded back stretch) 1/60-90s

E1) Wide-grip preacher curl 5/6-8/10 5050
E2) Close-grip barbell concentration 5/6-8/120 5050

F) Bicep EQI (Loaded biceps stretch) 1/60-90s

G1) Dumbbell shrugs 4/4-6/10 3211 seconds
G2) Bent over lateral raise 4/8-10/90

Friday – Chest/Shoulders/Triceps – Low volume

A) Bench press 3/5x1/120 (Classic cluster 5 reps with 10 sec. between reps)

B) Cable cross-over 2/10-12 + 3 drops/120

C) Seated shoulder press 3/5x1/120 (Classic cluster 5 reps with 10 sec. between reps)

D) Standing lateral raise 2/10-12 + 3 drops/120

E) Close-grip bench 3/5x1/120 (Classic cluster 5 reps with 10 sec. between reps)

F) Triceps cable pressdown 2/10 to 12 + 3/120

Saturday – Back/Biceps/Rear delts/Traps – Low volume

A) Seated cable rowing to abdomen 3/4-6/60 3511

B) Close-grip lat pulldown 2/10 to 12 + 3/120

C) Seated cable rowing to neck 3/4-6/60 3511

D) Rear delts machine 2/10 to 12 + 3/120

E) Barbell curl 3/5x1/120 (Classic cluster 5 reps with 10 sec. between reps)

F) Machine preacher curl 2/10 to 12 + 3/120

* Controlled and tensed eccentric movement during the first 3/4 of the phase, ending the eccentric portion by a rapid and forceful stretch to increase the force production during the subsequent lifting action. As soon as you reach the prestretch position, initiate the lifting action as fast as you can attempting to generate as much acceleration on each rep.

** Alternate between superslow reps and superfast reps within the same set, with the tempo changing every two reps

[Right Hook]

I'm glad the texans stoned the bears.


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[xOcular Penetratahx]

Originally Posted by bitterplacebo

needs more legs?

if it were mine:

Friday - low volume pushing (bench press & squat)
Saturday - low volume pulling (row/pullup & deadlift)

Not this phase. I want to focus on upper bodiez...and might throw in some sprintz/HIIT (depending on recovery)????

[xOcular Penetratahx]

Originally Posted by Right Hook

That's a cutting split or cycle split?


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It is a training split, and would be a shitty cutting split IMHO.