1. #1
    MuscleChemistry Senior Board Certified Psy.D
    freight train's Avatar
    Join Date
    May 2013
    Location
    in the gym
    Posts
    486
    Rep Power
    2147484144

    workout programs

    What you train yesterday or any day lets get some different views on training.Mine was back doing the y3t training this week was heavy week :

    T BAR ROWS 4 X 6-10 REPS 120 SEC REST PERIOD BETWEEN ALL EXERCISES
    DB ROWS 4 X 6-10
    RACK PULLS 4 X 6-10
    DB ROWS 4 X 6-10
    PULLOVERS 4 X 6-10

    ALL DONE AS HEAVY AS POSSIBLE WITH GOOD FORM AN A 3 SEC NEGATIVE
    Likes Ashish Gupta liked this post
     

  2. #2
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    Lets see, Last workout i did chest and tri in this order:

    Chest

    Incline bench: 5 sets til failure
    Decline bench: 4 sets til failure
    Flat bench dumbbell flys: 4 sets til failure
    Cable Flys 4 sets til failure

    Tris

    Cable push downs with ez curl attachment 5 sets til failure
    Seated pushdowns 4 sets til failure
    Cable one arm single reverse grip pushdowns 3 sets til failure each arm
    Rope pushdowns 3 sets til failure


    thats it, in and fucking out, and I ALWAYS train every body part til failure, I never count reps i only count sets,
    Thanks freight train thanked for this post
    Likes freight train, Nikon liked this post
     
    workout programs

  3. #3
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    Today I will be doing Back and Biceps, and I am throwing my traps in with back today, i alternate my traps with back sometimes and with shoulders other times. Today though traps are going in with my back routine:

    back and traps

    Heavy Dumbbels shrugs 5 sets til failure
    Seated one arm pulls 4 sets til failure
    seated cables pulls with wide grip 4 sets til failure
    Bent over dumbbell rows 3 sets til failure
    Lat Pull downs 3 sets til failure
    Lat straight arm push downs 3 sets til failure

    Biceps

    Seated machine curls 4 sets til failure
    Incline bench dumbbell curls 2 sets til failure
    Seated Bent over curls 4 sets til failure
    end with Seated curls 4 sets til failure (same as i started with)

    No i don't do hammer curls, lol, never have

    and yes i do the weirdest shit, but I've been at it for 20 some years and i just know how my body responds day by day, and i change shit up a lot lol

    in my younger years i did all the free weight heavy shit, and if your a newbie, yes YOU need to Squat heavy to get big period! You need to get under that bench and kill it, but me , i train for longevity now and my routine would not be good for younger guys lol,
    Likes d12hazz liked this post
     
    workout programs

  4. #4
    MuscleChemistry Senior Board Certified Psy.D
    freight train's Avatar
    Join Date
    May 2013
    Location
    in the gym
    Posts
    486
    Rep Power
    2147484144

    Default

    The older we get the more you get in tune with your body an what works an what doesnt,gives you that muscle maturity i believe,tonite i hit hams,calves an abs

    - - - Updated - - -

    The older we get the more you get in tune with your body an what works an what doesnt,gives you that muscle maturity i believe,tonite i hit hams,calves an abs
    Likes Presser liked this post
     

  5. #5
    MuscleChemistry Registered Member Board Certified CPH
    Pushtoday's Avatar
    Join Date
    May 2015
    Posts
    1,085
    Rep Power
    2147484741

    Default

    Chest and Arms

    Bench:
    1 x 12
    1 x 10
    4 x 8
    4 x 4
    2 x 2

    Incline DB:
    4 x 10

    Close Grip:
    3 x 12

    Supersets:
    DB Curls 4 x 8-10 with
    Overhead Extension 4 x 12-15

    Seated Hammer Curls 4 x 10 with
    Lying DB Extensions 4 x 12

    Bench: rest as much time as needed between sets, the rest of the workout is 1 minute between sets.
    Thanks freight train, d12hazz thanked for this post
    Likes freight train, d12hazz liked this post
     

  6. #6
    MuscleChemistry Senior Board Certified Psy.D
    freight train's Avatar
    Join Date
    May 2013
    Location
    in the gym
    Posts
    486
    Rep Power
    2147484144

    Default

    Training legs today what your favorite leg workout or exercise,mine is the 100 rep leg press at the end of workout,start with feet 6 in apart do 20 reps point toes together 20 repsput feet wide an high do 20 reps put feet low an wide 20 reps put feet normal 20 reps ,that 100 reps an that done all together only break is to change foot position
    Likes Pushtoday liked this post
     

  7. #7
    MuscleChemistry Senior Board Certified Psy.D
    freight train's Avatar
    Join Date
    May 2013
    Location
    in the gym
    Posts
    486
    Rep Power
    2147484144

    Default

    Its sunday whats everyones motivation to get to the gym today an what you training?
     

  8. #8
    MuscleChemistry Registered Member Board Certified CPH
    Pushtoday's Avatar
    Join Date
    May 2015
    Posts
    1,085
    Rep Power
    2147484741

    Default

    Quote Originally Posted by freight train View Post
    Its sunday whats everyones motivation to get to the gym today an what you training?
    Gonna do legs today so I can hit arms tomorrow!

    Sent from my SGH-M919 using Tapatalk
    Likes freight train liked this post
     

    Pick Up Something ​Heavy

  9. #9
    MuscleChemistry Senior Board Certified Psy.D
    freight train's Avatar
    Join Date
    May 2013
    Location
    in the gym
    Posts
    486
    Rep Power
    2147484144

    Default

    Loving the y3t training program if you haven't tried it or need some info on it ask away!!!!
     

  10. #10
    MuscleChemistry Registered Member Board Certified Psy.D
    Kitrianna's Avatar
    Join Date
    Nov 2014
    Posts
    119
    Rep Power
    2147483776

    Default

    Quote Originally Posted by freight train View Post
    What you train yesterday or any day lets get some different views on training.Mine was back doing the y3t training this week was heavy week :

    T BAR ROWS 4 X 6-10 REPS 120 SEC REST PERIOD BETWEEN ALL EXERCISES
    DB ROWS 4 X 6-10
    RACK PULLS 4 X 6-10
    DB ROWS 4 X 6-10
    PULLOVERS 4 X 6-10

    ALL DONE AS HEAVY AS POSSIBLE WITH GOOD FORM AN A 3 SEC NEGATIVE

    Great workout.

    So I am three weeks out from my first show and my upper body is already stage ready, but I can't get my legs to separate. With three weeks left, what are some quick wins where I can put the pedal to the floor to get that separation to come in. I feel myself getting weaker. Any workout tips? I know the high reps, etc. but any best exercises to help with that.
    Likes Presser, Iron Game, Pushtoday liked this post
     

  11. #11
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    Quote Originally Posted by Kitrianna View Post
    Great workout.

    So I am three weeks out from my first show and my upper body is already stage ready, but I can't get my legs to separate. With three weeks left, what are some quick wins where I can put the pedal to the floor to get that separation to come in. I feel myself getting weaker. Any workout tips? I know the high reps, etc. but any best exercises to help with that.
    Females always have a hard time trying to separate their lower bodies, and its always the last to come in, my wife did a few shows and it was always much the same at first , until she learned to say closer to show shape down the line, but she had the same issue her first go around, my best advice is loads of high rep exercise for the legs, and just try pulling as much water out as possible, of course a no brainer and not much help to you but i wanted to say that your not alone, most females are like this and it generally always comes together right down to the last minute with your carb and water deplete phase along with resting your legs the last few days and keeping them elevated and off them as much as possible! your last leg pump should be about a week out
    Thanks Kitrianna thanked for this post
    Likes Kitrianna liked this post
     
    workout programs

  12. #12
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    update, i just peeped out your pics, and i have a feeling your legs are fine! lol, i haven't seen them, but theirs no way your upper body can look like that and your legs be that far behind! you look great! Wouldn't mind seeing the total package head to toe though, hope i didn't get someone in trouble who let me see your pics through pm lol, whoops, but yeah you look great hun!
    Thanks Kitrianna thanked for this post
    Likes Kitrianna, Pushtoday liked this post
     
    workout programs

  13. #13
    MuscleChemistry Registered Member Board Certified Psy.D
    Kitrianna's Avatar
    Join Date
    Nov 2014
    Posts
    119
    Rep Power
    2147483776

    Default

    Quote Originally Posted by Presser View Post
    Females always have a hard time trying to separate their lower bodies, and its always the last to come in, my wife did a few shows and it was always much the same at first , until she learned to say closer to show shape down the line, but she had the same issue her first go around, my best advice is loads of high rep exercise for the legs, and just try pulling as much water out as possible, of course a no brainer and not much help to you but i wanted to say that your not alone, most females are like this and it generally always comes together right down to the last minute with your carb and water deplete phase along with resting your legs the last few days and keeping them elevated and off them as much as possible! your last leg pump should be about a week out
    That is really good advice about the elevation and rest. I will keep busting out those reps. I was a large girl back in the day and my body just doesn't want to let go of the "old" fat on my legs. I agree once I burn it off I will be able to maintain it. Its just my upper body is awesome and my legs MEH!!! Well, its about progress and not perfection...every show I will become better and better.
    Likes Presser, Iron Game, KngShisa liked this post
     

  14. #14
    MuscleChemistry Registered Member Board Certified Psy.D
    Kitrianna's Avatar
    Join Date
    Nov 2014
    Posts
    119
    Rep Power
    2147483776

    Default

    Quote Originally Posted by Presser View Post
    update, i just peeped out your pics, and i have a feeling your legs are fine! lol, i haven't seen them, but theirs no way your upper body can look like that and your legs be that far behind! you look great! Wouldn't mind seeing the total package head to toe though, hope i didn't get someone in trouble who let me see your pics through pm lol, whoops, but yeah you look great hun!
    LOL. No you didn't get your friend into trouble. I really appreciate that! My upper body most definitely over powers my lower. When I am closer to the show I will share some progress pics.The posing pics I have in my suit are dark...but your friend does have them...
    Likes Presser liked this post
     

  15. #15
    MuscleChemistry Registered Member Board Certified Psy.D

    Join Date
    Aug 2015
    Posts
    175
    Rep Power
    2147483831

    Default

    I trained chest and back yesterday. I usually do a 12,10,8,6,4 on reps for each work out with occasional max-10 rep sets/failure sets... but yesterday I did all 5 reps:

    Flat Bench Press, 7 sets of 5 reps
    Incline Press, 7 sets of 5 reps
    Dumbbell Flies, 7 sets of 5 reps
    Dumbbell Pullovers, 7 sets of 5 reps
    Chin ups, 4 sets to failure
    Mid-Row, 7 sets of 5 reps
    Bentover Barbell Row, 7 sets of 5 reps
    T-bar Row, 7 sets of 5 reps.

    Today I'll do the same thing with arms/shoulders:
    Clean and Press: 5 sets of 5 reps
    Standing Dumbbell press: 7 sets of 5 reps
    Front Dumbbell Raise: 7 sets of 5 reps
    Lateral Raise: 7 sets of 5 reps
    Upright Rows: 7 sets of 5 reps

    Here's where I'll do a different set:
    Barbell Curls: No rest, start at max 1 rep, take off weight, 2 reps, repeat up to 10 reps
    Incline dumbbell curls: 7 sets of 5 reps
    Concentration Curls: 7 sets of 5 reps
    Barbell Skullcrushers: 7 sets of 5 reps
    Pulldowns: 7 sets of 5 reps
    Dumbbell One-Arm Tricep Extensions: 7 sets of 5 reps
    Wrist Curls: 4 sets of 10 reps
    Reverse Wrist Curls: 4 sets of 10 reps
    Likes Pushtoday liked this post
     

  16. #16
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    Also freight train who's forum were in probably might have some of those best kept secrets for you as he has trained quite a few females i believe and always gets his people into tip top shape, so i would certainly check back to see what he has to say
    workout programs

  17. #17
    MuscleChemistry Senior Board Certified Psy.D
    freight train's Avatar
    Join Date
    May 2013
    Location
    in the gym
    Posts
    486
    Rep Power
    2147484144

    Default

    Quote Originally Posted by Kitrianna View Post
    Great workout.

    So I am three weeks out from my first show and my upper body is already stage ready, but I can't get my legs to separate. With three weeks left, what are some quick wins where I can put the pedal to the floor to get that separation to come in. I feel myself getting weaker. Any workout tips? I know the high reps, etc. but any best exercises to help with that.
    Ok yes high reps but make sure to squeeze for 2 to 3 sec,sissy squats are great ,single leg ext with 4 sec negative an 2 sec hold,lunges work also..on the leg press do single leg with your body turned to the side so your right foot is pointed at 10 o clock an left foot at 2 o clock let me know if that helps!!!!
    Likes Presser liked this post
     

  18. #18
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    good stuff bro, holding your contractions is super important, see i knew freight train would come through as thats probably the most important part i left out lol go figure
    workout programs

  19. #19
    MuscleChemistry Senior Board Certified Psy.D

    Join Date
    Apr 2014
    Posts
    475
    Rep Power
    2147484132

    Default

    I need to post my workout for freight train to review! Here is my back bi's and abs day... I just copied and pasted an excel file I made a while back


    Back/Biceps/Abs 90 (preferably) to 120 seconds rest periods between sets (moderate weight) Pyramid up in weight on each set… Except for Abs and obliques 12 Minutes on the stairs post workout
    EXERCISE Set #1 Set #2 Set #3 Set #4
    Dumbbell Bent-Over Row: 4 sets of 12-15 reps, Rest 30 seconds on final set and drop weight and do 5 more reps… do it again… and again. Done. Lbs: Reps: Lbs: Reps: Lbs: Reps: Lbs: Reps:
    Wide-Grip Cable Pulldown: 3 sets of 12-15 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps: XX
    Seated T-Bar Row: 3 sets of 12-15 reps, Rest 30 seconds on final set and drop weight and do 5 more reps… do it again… and again. Done. Lbs: Reps: Lbs: Reps: Lbs: Reps: Lbs: Reps:
    Straight Arm Pulldown: 3 sets of 12-15 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps: XX
    Barbell curl: 4 sets of 12-15 reps, Super set w/ the below vvvvvvvvvvv Lbs: Reps: Lbs: Reps: Lbs: Reps: Lbs: Reps:
    Barbell Reverse Grip Curl: 4 sets of 12-15 reps Lbs: Reps: Lbs: Reps: Lbs: Reps: Lbs: Reps:
    Dumbbell Incline Curl: 3 sets of 12-15 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps: XX
    One-Arm High Cable Curl: 3 sets of 12-15 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps: XX
    Decline Crunch: 3 sets of 20-30 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps: XX
    Dumbbell Oblique Crunch: 3 sets of 20-30 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps:
    Last edited by DEMIGOD; 09-03-2015 at 05:07 PM.
    Likes Presser liked this post
     
    Dim ME tha BOLD (Gimme the BOLD!!)

  20. #20
    Musclechemistry member Board Certified DMD
    spinyvegeta's Avatar
    Join Date
    Mar 2015
    Posts
    670
    Rep Power
    2147484327

    Default

    Quote Originally Posted by Presser View Post
    good stuff bro, holding your contractions is super important, see i knew freight train would come through as thats probably the most important part i left out lol go figure
    You get my PM?
     

  21. #21
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    Quote Originally Posted by spinyvegeta View Post
    You get my PM?
    Nope
    workout programs

  22. #22
    Musclechemistry member Board Certified DMD
    spinyvegeta's Avatar
    Join Date
    Mar 2015
    Posts
    670
    Rep Power
    2147484327

    Default

    Quote Originally Posted by Presser View Post
    Nope
    I've sent you like 5 saying yes. Send me a please
     

  23. #23
    MuscleChemistry Registered Member Board Certified Psy.D
    Kitrianna's Avatar
    Join Date
    Nov 2014
    Posts
    119
    Rep Power
    2147483776

    Default

    Quote Originally Posted by Presser View Post
    Also freight train who's forum were in probably might have some of those best kept secrets for you as he has trained quite a few females i believe and always gets his people into tip top shape, so i would certainly check back to see what he has to say
    Thank so much

    Sent from my LG-D850 using Tapatalk
     

  24. #24
    MuscleChemistry Registered Member Board Certified Psy.D
    Kitrianna's Avatar
    Join Date
    Nov 2014
    Posts
    119
    Rep Power
    2147483776

    Default

    Quote Originally Posted by freight train View Post
    Ok yes high reps but make sure to squeeze for 2 to 3 sec,sissy squats are great ,single leg ext with 4 sec negative an 2 sec hold,lunges work also..on the leg press do single leg with your body turned to the side so your right foot is pointed at 10 o clock an left foot at 2 o clock let me know if that helps!!!!
    I did this with Leatherhead last night on the extensions. I'm going to incorporate these in the final weeks.

    I would love to talk to you about diet etc. My next show is Dec 5th

    Sent from my LG-D850 using Tapatalk
     

  25. #25
    MuscleChemistry Registered Member Board Certified Psy.D
    Kitrianna's Avatar
    Join Date
    Nov 2014
    Posts
    119
    Rep Power
    2147483776

    Default

    Quote Originally Posted by Kitrianna View Post
    I did this with Leatherhead last night on the extensions. I'm going to incorporate these in the final weeks.

    I would love to talk to you about diet etc. My next show is Dec 5th

    Sent from my LG-D850 using Tapatalk
    Current leg shot while doing extensions uploadfromtaptalk1441380396513.jpg

    Sent from my LG-D850 using Tapatalk
     

  26. #26
    Musclechemistry member Board Certified DMD
    spinyvegeta's Avatar
    Join Date
    Mar 2015
    Posts
    670
    Rep Power
    2147484327

    Default

    Beast!
     

  27. #27
    MuscleChemistry Guru Board Certified MD

    Join Date
    Sep 2004
    Location
    Wisconsin
    Age
    64
    Posts
    2,106
    Rep Power
    2147485773

    Default

    Presser mentioned females in previous post, in my tenure here at the gym, this is funny, ask any female what you are working and as long as its above the waist, the answer is always ARMS LOL
     

  28. #28
    MuscleChemistry Registered Member Board Certified Psy.D
    Kitrianna's Avatar
    Join Date
    Nov 2014
    Posts
    119
    Rep Power
    2147483776

    Default

    Quote Originally Posted by The Survivor View Post
    Presser mentioned females in previous post, in my tenure here at the gym, this is funny, ask any female what you are working and as long as its above the waist, the answer is always ARMS LOL
    Not me. I work it all. Need symmetry

    Sent from my LG-D850 using Tapatalk
     

  29. #29
    Musclechemistry member Board Certified DMD
    spinyvegeta's Avatar
    Join Date
    Mar 2015
    Posts
    670
    Rep Power
    2147484327

    Default

    My wife is working glutes or legs eod
     

  30. #30
    MuscleChemistry Registered Member Board Certified Psy.D
    Kitrianna's Avatar
    Join Date
    Nov 2014
    Posts
    119
    Rep Power
    2147483776

    Default

    Quote Originally Posted by spinyvegeta View Post
    My wife is working glutes or legs eod
    I am starting to hit my legs as much as possible. Just giving them minimal rest. Outside of hamstrings which I only work twice a week (so I don't injure them) I'm doing a similar split and making sure I hit my upper body and arms in between.

    Sent from my LG-D850 using Tapatalk
     

  31. #31
    MuscleChemistry Guru Board Certified MD

    Join Date
    Sep 2004
    Location
    Wisconsin
    Age
    64
    Posts
    2,106
    Rep Power
    2147485773

    Default

    What I meant was the term "arms" covers chest, delts, back, traps whatever. They mistakenly call anything upper body "arms". Its basically a rookie mistake
     

  32. #32
    MuscleChemistry Registered Member Board Certified Psy.D
    Kitrianna's Avatar
    Join Date
    Nov 2014
    Posts
    119
    Rep Power
    2147483776

    Default

    Quote Originally Posted by The Survivor View Post
    What I meant was the term "arms" covers chest, delts, back, traps whatever. They mistakenly call anything upper body "arms". Its basically a rookie mistake
    Lol gotcha. I guess I was thinking like a rookie. Arms mean arms. Lol

    Sent from my LG-D850 using Tapatalk
    Thanks The Survivor thanked for this post
    Likes The Survivor liked this post
     

  33. #33
    MuscleChemistry Guru Board Certified MD
    LeatherHead's Avatar
    Join Date
    Aug 2009
    Location
    FLORIDA
    Posts
    6,061
    Rep Power
    2147489723

    Default

    Quote Originally Posted by Kitrianna View Post
    Not me. I work it all. Need symmetry

    Sent from my LG-D850 using Tapatalk
    I can vouch for that! She kills every body part like a boss.

    Sent from my SM-G900V using Tapatalk
    Fear No Man In This World... Nor the Next

  34. #34
    MuscleChemistry Senior Board Certified Psy.D
    freight train's Avatar
    Join Date
    May 2013
    Location
    in the gym
    Posts
    486
    Rep Power
    2147484144

    Default

    Quote Originally Posted by Kitrianna View Post
    I did this with Leatherhead last night on the extensions. I'm going to incorporate these in the final weeks.

    I would love to talk to you about diet etc. My next show is Dec 5th

    Sent from my LG-D850 using Tapatalk
    Anytime
     

  35. #35
    Musclechemistry member Board Certified DMD
    spinyvegeta's Avatar
    Join Date
    Mar 2015
    Posts
    670
    Rep Power
    2147484327

    Default

    Quote Originally Posted by freight train View Post
    Anytime
    I'm having trouble sending and receiving pms, can you look into that for me?
     

Similar Threads

  1. Training programs...
    By big in vegas in forum MuscleChemistry Discussion
    Replies: 3
    Last Post: 11-30-2013, 06:48 PM
  2. Beginner programs?
    By The Dude in forum MuscleChemistry Discussion
    Replies: 4
    Last Post: 05-02-2013, 09:15 AM
  3. Computer Programs
    By tenn0titan in forum Weight Lifting & Gym Workouts Forum
    Replies: 1
    Last Post: 06-17-2003, 04:11 PM
  4. programs to minimize a photo??
    By dedprez* in forum MuscleChemistry Discussion
    Replies: 1
    Last Post: 12-03-2002, 03:08 PM

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in