While The Boss is Away....v4.0

[Hank Vangut]

Originally Posted by EasyEJL

so theoretically they are putting together an offer for me today.... we'll see i guess

if it's better than $1,600 for a jack-off vid....take it!

[Nabisco]

So my mom just sold our (her) house and I have to head home this weekend to raid it/recover my stuff that I left there after I graduated college. I'm picking up an adjustable weight bench and the rest of my dumbbells. I was thinking of getting an olympic bar and some weights as well so I can workout at home when work makes me miss the gym. Any ideas of a cheap and easy olympic bar with weights. I don't have room for it, but I'll make room.

[EasyEJL]

in florida they have Play It Again Sports that sells used stuff, also craigslist. if you go to crazedlist.org : search craigslist like a madman using firefox, and follow their directions, you can search multiple craigs list cities at once

[Hank Vangut]

i completly furnished my home gym through craigslist on the cheap.
you'd be surprised how many people purchase sweet equiptment and then never use it!

[Nabisco]

I've been surfing Craigslist already, and I have yet to find something that meets the needs. Half of them don't even know what I mean when I ask if it's an olympic bar...

[xjsynx]

Originally Posted by Hank Vangut

hey thanks a lot xj!
helping the aryan like this might save your from deportation.

That would be nice.

Here is the pre-exhaustion routine:

Exercise/Sets/Reps/Tempo/Rest

Day 1 - Pressing Dominant

A1) Decline Tricep Extensions 3 10-12 3230 0
A2) Decline close-grip bench 3 8-10 30X0 90

B) Dips (Stay upright) 2 21's (Bottom, full, Top) 60

C1) L-Lateral Raise 3 10-12 3230 0
C2) Arnold Press 3 8-10 30X0 90

D) Lean Away Lateral Raise 2 21's (Top, Full, Bottom) 60

E1) 3/4 DB Fly 3 10-12 3230 0
E2) Wide-Grip Incline Bench 3 8-10 30X0 90

F) Decline DB 2 21's (Top, Full, Bottom) 60

Day 2 - Quad Dominant

A1) Standing Calve Raise 3 12-15 3231 0
A2) Seated Calve Raise 3 8-10 3131 60-90

B) Donkey Calve 2 21's (Top, full, Bottom) 60

C1) DB Alt Rev Lunges 3 10-12 3030 0
C2) Hack Squat 3 8-10 30X0 90

D1) Leg Extensions (Don't allow leg to go past vertical) 3 10-12 3230 0
D2) Squats 3 8-10 30X0 90

E) Bulgarian Split Squat 2 21's (Top, Full, Bottom) 60

Day 3 - Off

Day 4 - Pull Dominant

A1) Chest Supported Hammer Curls 3 10-12 3230 0
A2) Incline DB Curls 3 8-10 30X0 90

B) Barbell Curls 2 21's (Top, full, Bottom) 60

C1) Bent-over Lateral Raise 3 10-12 3230 0
C2) Cable row with rope to neck (From Upper pulley) 3 8-10 3130 90

D) Prone Lateral Raises 2 21's (Bottom, Full, Top) 60

E1) Straight Arm Pulldowns 3 10-12 3230 0
E2) Wide-Grip Pulldowns or Pull-ups 3 8-10 31X0 90

F) Seated cable with rope to abs 2 21's (Top, Full, Bottom) 60

Day 5 - Ham Dominant

A1) Standing Calve Raise 3 12-15 3231 0
A2) Donkey Calve Raise 3 8-10 3131 60-90

B) Standing Calve Raise 2 21's (Top, full, Bottom) 60

C1) Leg Curl 3 10-12 32X0 0
C2) Romanian Deadlift 3 8-10 3130 90

E1) Extended Step Lunge 3 10-12 3230 0
E2) Sumo Deadlift 3 6-8 30X0 90

F) Gironda Leg Curl 2 21's (Top, Full, Bottom) 60

Day 6 - Off

Repeat

[xjsynx]

Here is an antagonist pairing routine

Day 1 - Chest & Back

A1) Incline Bench Press 5 4-6 30X0 120
A2) Pull-ups 5 4-6 31X0 120

B1) Flat DB Press (Double Contraction from bottom) 3 8-10 3210 90
B2) DB Rows (Double Contraction from top) 3 8-10 3210 90

C1) Cross Cable Flies (rest pause) 3 10-12 + max + max 31X0 60
C2) High pulley cross-rowing with fixed elbow angle 3 10-12 + max + max 31X0 60

D) Chest Static EQI 1 60-90sec

E) Back Static EQI 1 60-90sec

Day 2 - Legs

A1) Squats 5 4-6 30X0 120
A2) Romanian Deadlift 5 4-6 31X0 120

B1) Hack Squat 3 8-10 3210 90
B2) Hight Feet Leg Press 3 8-10 3210 90

C1) Frog Hack Squat 3 10-12 + max + max 31X0 60
C2) Leg Curl 3 10-12 + max + max 31X0 60

D) Quad Static EQI 1 60-90sec

E) Ham Static EQI 1 60-90sec

Day 3 - Off

Day 4 - Shoulders & Traps

A1) Push Press 5 4-6 30X0 120
A2) Shrugs 5 4-6 31X0 120

B1) Arnold Press 3 8-10 3210 90
B2) Upright Row 3 8-10 3210 90

C1) Lateral Raise 3 10-12 + max + max 31X0 60
C2) Haney Shrugs 3 10-12 + max + max 31X0 60

D) Shoulder Static EQI 1 60-90sec

E) Trap Static EQI 1 60-90sec

Day 5 - Bi's & Tri's

A1) Single Arm BB Curl 5 4-6 30X0 120
A2) JM Press 5 4-6 31X0 120

B1) Wide-grip preacher curl 3 8-10 3210 90
B2) Revgrip tri pulldown 3 8-10 3210 90

C1) Hammer Curl 3 10-12 + max + max 31X0 60
C2) Tri-Extensions 3 10-12 + max + max 31X0 60

D) Bicep Static EQI 1 60-90sec

E) Tricep Static EQI 1 60-90sec

Day 6 - Off

Repeat

[xjsynx]

Split routine

Day 1 - Chest

A) Incline Bench Press Extended 5's 5 5 + max (total 10 reps) 180

B1) Wide-Grip Bench Press 3 8-10 0
B2) 3/4 dumbbell flies 3 10-12 60-90

C) Cable-DB combo press 3 8-10 60

D) Chest Static EQI (DB Fly) 1 60-90s

Day 2 - Legs

A) Deadlifts 5 5 + max (total 10 reps) 180

B1) Squats 3 8-10 0
B2) Alt Lunges 3 10-12 60-90

C) Bulgarian Split Squat 3 8-10 60

D) Leg Static EQI (wall squat) 1 60-90s

Day 4 - Back

A) Pull-ups (weighted) 5 5 + max (total 10 reps) 180

B1) Rope Pulldown 3 8-10 0
B2) Straight-Arm Pulldown 3 10-12 60-90

C) Seated bent-over rope rows to abs 3 8-10 60

D) Back Static EQI 1 60-90s

Day 5 - Arms

A1) Barbell Curls 5 4-6 90
A2) Close-grip Bench press 5 4-6 90

B1) Preacher Curl 3 8-10 0
B2) Seated close-grip bb concentration curl 3 10-12 60-90
B3) Skull Crusher 3 8-10 0
B4) Reverse Tri-pulldown 3 10-12 60-90

C1) 2-1 machine curl (raise with both arms, lower with 1) 3 8-10 60
C2) Tate Press 3 8-10 60

D) Arm Static EQI 1 60-90s

E) Tri Static EQI 1 60-90s

[EasyEJL]

i'm exhausted just reading it

[Hank Vangut]

k3wl. thanks xj!
if i was to run through this would you say do 4wks pre-exhaustion then 4wks antagonist pairing then 4 wks split?