Workout Routines

that back workout was great. I did 3 sets of weighted pullups and 3 sets of weighted chin-ups to begin. weighted chins are easier got +25x8 (weighing 235lbs) pullups I was +25 in the 4-6 range. that really set the tone. didn't go as heavy on the rows focused on the squeeze and full ext and finished with underhand bb rows and single arm high pull.
 
@flexx89 awesome glad you liked it! Back day is by far my favorite days. And like weighted chin up said, when your doing heavy weighted pull ups for reps, you start getting some looks. My buddy just got back from being on a ship for a little under a year this week. He came into the gym on Tuesday and saw me as I was doing weighted pull ups and was like Man, you got super strong and ripped since I saw you last! Good to know my hard work is paying off.

So after watching a video I believe Brutus posted about Arnold, I decided to try a chest routine he briefly talked about in the video. He said he would get on an adjustable bench and start with at the flat setting and go up 4 notches on the bench a notch every set. I tried this last chest workout and loved the variation. Feel it really through my chest for a loop. Did that three times and my chest felt pretty beat afterwards. Definitely will be iincorporating it into my routine at least once a week
 
did legs today. did close stance squats (feet about shoulder width apart) and i loved it. back didnt get tight, and felt it burn my quads which is what i want. probably will start squatting like that from now on. more functional for sports and i have very long legs w tight hips, and this felt much more comfortable. got up to 365x6
 
@theprodgicalson Excellent work on the dips brother, you are pushing some very impressive weight, getting 2 plates for reps must have felt awesome, I have no doubt you will be getting even stronger so keep up the good work man.

@flexx89 365x6 on squats is some extremely impressive work, god damn..I dig the narrow stance too, I switched to a very close stance for front squats a few months ago and haven't looked back, so I know where your coming from when you say it felt much better, it just feels so damn right, even for me @ 5'7. Excellent work.
 
My preference is to do deadlifts first, before doing squats.

I would structure it like this,

Deadlift, Back Squat, Leg press, leg ext. , leg curl, calf work.

However I think doing both regular deadlifts and back squat on the same day will put a lot of stress on your lower back, I personally would not recommend this combination.

For bodybuilding purposes strictly, I think there are better lifts you can do to train your hamstrings, glutes etc instead of regular deadlifts. My personal preference is the romanian deadlift, It does a great job of growing out your back legs and I have had absolutely zero lower back issues with doing heavy rdl and front squat on the same day.

Doing regular deadlifts followed by back squat will put a lot of stress on your lower back and might negatively affect your performance because of this, I also feel like there are better lifts you can do in place of the regular deadlift on leg day for bodybuilding purposes.

I would personally do something like this instead,

Romanian Deadlift
High bar back squat
leg press
leg ext
leg curl
seated calf raise
standing calf raise

If you really want to do regular deadlifts then I would switch to Front squat instead of back so you can reduce the amount of stress being put on your lower back, otherwise you might have to reduce your overall volume for deadlifts or squats because of how taxing doing both reg deadlifts and back squat on the same day can be.
 
Thanks for the help, legs day tomorrow I'll report back.

In other news, my chest dips and chin-ups are getting really easy now. Starting to just bang those out in sets of 8 and 10 consistently. I'm giving it two more weeks and then I'm going to start adding weight. Ive become much stronger in my entire back routine in a short amount of time. That's been a huge success!
 
Guys I have a embilacal hernia so I must now be careful during all training routines. I wrap up my core with a backbrace so tight. I have to plan My surgery around slow time at work. Usually throughout winter. Just an update my meso brothers.
 
The worst part is I'm in the best shape of my life... And I've never been as strong as I am today, hopefully I won't lose to much and can pick up not far from where I leave off.
 
The worst part is I'm in the best shape of my life... And I've never been as strong as I am today, hopefully I won't lose to much and can pick up not far from where I leave off.

Sorry to hear that brother, but don't sweat it. You have to take care of yourself. And the gains and strength will come back with ease. I took about 6 years off and lost almost everything. After hitting it again it's coming back like crazy. A couple months off will be easy to come back. It might even be easier to go past where you are now. You'll be amazed at what a good break can do for your muscles. Good luck with everything brother.

Boilermech
 
Thanks a lot @Boilermech! This is the reason I love meso. I am in the best shape I've ever been and have worked my ass off since last December training 6 days z week and lots of peds... I took a few year hiatus( drugs) and I've been taking care of my body very the past 2 years do it's necessary to get this surgery... And your right I'll be bigger and stronger after it's all done.. It's just a matter of doing it... Either way I'm still training up until the day before surgery...

Respect
 
Guys I have a embilacal hernia so I must now be careful during all training routines. I wrap up my core with a backbrace so tight. I have to plan My surgery around slow time at work. Usually throughout winter. Just an update my meso brothers.
Sorry to hear that bro i hope u revolver well..just keep eating right and all ur gains will come back and more when u get back to it. Best wishes man
 
Bumping this thread back up to the top, too much good info to let it die out. Lets keep this thing going.

Currently this is what my routine looks like with poundage's included -

P/P/L/P/P/L/R

Push
Weighted Dips - 115lb x 10 at 210lb bw for 70 total reps
Incline Barbell Bench - 180lb x 10 for 50 total reps
Pec Deck Fly - 180lb x 10 for 50 total reps
Dumbbell Lateral Raise - 85lb x 25 for 100 total reps
a few other lateral raise variants
Rope Press down - 115lb x 15 for 75 total reps
Single Arm rope press down - 40lb x 20-30 for 80-100 total reps

Pull
Weighted Chin Ups - 80lb x 10 at 210lb bw for 70 total reps
Weighed Pull Up - 35lb x 10 at 210lb bw for 50 total reps
Wide Grip Pull Up - 210lb bw x 10 for 50 total reps
Chest Supported Dumbbell Row - 135lb x 10 for 50-60 total reps
Seated Row - 210lb x 10 for 50 total reps
Lying Cable Curl - 85lb x 10 for 60-70 total reps

Legs
Romanian Deadlifts - 365lb x 10 for 50 total reps
Front Squat - 190lb x 10 for 50 total reps
Single Leg. Leg Ext. - 45lb x 15 for 70 total reps
Single Leg. Leg Curl - 45lb x 15 for 45 total reps

This routine is based on dual factor periodization, but I don't utilize any scheduled deloads, I simply go by instinct when it comes to deloading/easing up to let fatigue subside. Getting stronger for an 8-10 rep max in your major lifts is the goal with this routine, and volume and higher frequency are excellent tools when it comes to getting stronger.




 
Glad you bumped this. I think its a perfect time for me to switch to PPL. I've been waiting for the right moment and it's seems like now is a good time.

Do you do anything for abs?
 
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