Post your routine

This thread would be more interesting if people would post their pics along with their routine too, then we could see if the routine is working or not :p
 
Few questions chong if ya dont mind fella

Supplements I'm using:
WPC 80,
creatine
Green Tea Extract
ADAM multi vit & min
Esther C complex

As a Pre Workout boost I'll be using:
taurine,
creatine cee,
Sida Cordifolia - includes guarana

What are they and what benefits do they have? Only thing i take that you do is the flax which i take tablets and i take some cod liver oil. Taurine is just for energy? Its found in most caffiene drinks or is it generally a product of caffiene?

My routine is actually from cutlers site here

I was doing a 5x5 for a few months to build strength and just started this new one tuesday, just day 4 left now :)
 
Workout 1

3 x 5 Squat
3 x 5 Flat Bench
2 x 5 Deadlift
3 x 5 Weighted Dips

Workout 2

3 x 5 Squat
3 x 5 Military Press
3 x 5 Power Cleans
3 x 5 Widegrip Chins

Week 1 goes..Workout 1 - Day off - Workout 2 - Day off - Workout 1
Week 2 goes..Workout 2 - Day off - Workout 1 - Day off - Workout 2

A sort of 2 week cycle.
 
Voltar's regime:

Mon:

3x8 @ 84kg on a chest press machine thingy(just because I prefer sitting down sometimes when I get feint lol) or alternatively 3x5 on bench press @ 75kg.
Triceps:
3x8 [on a machine with the rope which you pull down and then yank the ends away from each other.](yes its late and I am mentally fried) at 30kg
Trapezius excercises [pull the bar to your chin lol] 3x10@ 25kg
then shoulder flies after a quick run/row: 3x12 @ 5kg or 7.5 kg with 3x8 depending on how I feel.

Wed:
Leg day. I prefer to use machines only for my legs as I feel more in control and due to old injuries.
Guardian adductor machine 3x15 on a light weight like 22kg
Seated Leg Press @ 195kg
Seated Hamstring machine 3x10@40kg
Seated Quadricep machine 3x10@50kg
Note that I am not a particular free weight fan atm given the inadequacies of my gym.

Fri:

Preacher arm curls [email protected]
DB shoulder press 3x8 @35lb each arm
Bicep curls using EZ bar: 7.5kg each end, 3x21

im leaving some out because I am tired and procrastinating atm....

Have stopped using supplements apart from post gym protein shake (whey protein)
Used to use creatine and taurine and one other one (think it was some form of fish oil/vitamin combo, tasted rank) but stopped using them quite some time ago now
 
R5Rich said:
Few questions chong if ya dont mind fella

Supplements I'm using:
WPC 80,
creatine
Green Tea Extract
ADAM multi vit & min
Esther C complex

As a Pre Workout boost I'll be using:
taurine,
creatine cee,
Sida Cordifolia - includes guarana

What are they and what benefits do they have? Only thing i take that you do is the flax which i take tablets and i take some cod liver oil. Taurine is just for energy? Its found in most caffiene drinks or is it generally a product of caffiene?

My routine is actually from cutlers site here

I was doing a 5x5 for a few months to build strength and just started this new one tuesday, just day 4 left now :)
Click to expand...
Never seen that workout before, though it might be a good one I find it funny he'd say that's for beginners! Too much volume for a beginner surely?? Unless he really believes everyone who trains has his powers of recovery and amounts of juice ;)

As for supplements:
WPC 80 - a must really for anyone looking to build lean muscle mass
creatine - another must really, either use mono or CEE. Mono better for bulking, CEE for cutting.
Green Tea Extract - Awesome health supplement, millions of chinese swear by it. Also one of the best natural thermogenics (encourages fat burning)
ADAM multi vit & min - Safety net, hard training individuals need optimum nutrition. (I don't use this anymore, too expensive)
Esther C complex - I no longer take this, I just use normal Vit C instead much cheaper. Helps fight off illness and is a powerfull antioxidant and also helps with healing aswell.
Taurine - Great stuff!! So many uses I posted about it HERE
Sida Cordifolia - I don't use this anymore, I didn't find it helped much.

Flaxseed is very good. Rich in Omega-3 and fibre. Which one do you use? I've found one of the best and cheapest is sold at Tesco. They do an organic one for under £5 for about 500g which is a LOT cheaper than MP ;)
Be carefull with Cod Liver Oil as it's very rich in Vitamin A which is toxic in high levels as it's an oily vitamin so the body stores it and can't easily get rid of excess. I avoid Cod Liver Oils because of this as 1 cap a day just doesn't supply much Omega-3 at all. Fish Oil caps are much better and safer.

EDIT - Note that I started that journal over 13 months ago, quite a bit has changed in that time.
 
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Wicked fella good stuff, where do you get mose of this stuff from? I feel a trip to H&B/GNC is in order tomorrow after workies!
 
Chong Warrior said:
www.myprotein.co.uk

Use the code MP5500 for a further 5% off ;)

Also type in w*w.bulkpowders.co.uk into the price matcher for some better prices and deals :)

(obviously replace the asterix!)
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Damn you CW - thats 2-1 or even 3-1 :mad:

Chong Warrior said:
Flaxseed is very good. Rich in Omega-3 and fibre. Which one do you use? I've found one of the best and cheapest is sold at Tesco. They do an organic one for under £5 for about 500g which is a LOT cheaper than MP
Click to expand...

Which section/aisle is the flaxseed in?

I tried a bag of your jumbo organic rolled oats. Look to be more nutritious than the cheapo stuff but couldn't taste the difference. They seem to blend a little better tho, shake is a bit smoother with the larger oats.
 
MTA99 said:
Damn you CW - thats 2-1 or even 3-1 :mad:
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Quite quick for a big lad eh? lol ;)
MTA99 said:
Which section/aisle is the flaxseed in?

I tried a bag of your jumbo organic rolled oats. Look to be more nutritious than the cheapo stuff but couldn't taste the difference. They seem to blend a little better tho, shake is a bit smoother with the larger oats.
Click to expand...
In my Tesco the fruit and veg are the first thing you come to. Then as soon as they end and all the tinned stuff starts there's a tiny bit in between that has loads of really expensive organic only stuff like seeds, oils, nuts, cereals, etc. It's in that lot in a big gold foil bag ;)

Really you can't taste the difference? I think they're even better than MP's powdered scottish oats!
 
Day 1: Chest
Day 2: Shoulders
Day 3: Back
Day 4: Bi's & Tri's
Day 5: Legs

5 day split, doesn't always work in that order, I will do whatever I feel I'm weakest at on the first day of the week. I will post more details at some point but off to a job in a few minutes :)

That routine has served me very well and I've seen some very good gains on it, but everyone is different and where that will work for me it won't work for someone else. That's my little disclaimer :)

EDIT: I do train abs and calves too lol
 
Routine:

Monday -

smith machine squat: 3x6 (working sets) <--No power rack :(
deadlifts: 3x8
calf raises and abs as a superset: 3x12

Tuesday -

flat bench BB or DB: 3x8
incline bench or weighted dips: 3x8
close grip bench or cable cross: 3x8
tricep press down with rope: 3x8
heavy tricep press down with bent bar: 3x8

Wednesday -

Rest: Zzzzzz......

Thursday -

weighted pull-ups: 3x6 (working sets)
single arm row or seated row: 3x8
smith machine shrugs or underhand pull down: 3x8
standing DB bicep curls: 3x8
standing EZ-BB curls: 3x8

Friday -

DB front raise superset with negative dips: 3x12/8
seated DB lateral raise: 3x8
rear shoulder cable fly: 3x8
cable side raise (really slow, light weight): 3x16
abs and calfs as monday: 3x12

Every 4th week mondays change to leg curls and extension to failure (8x8) then squats and drop the deadlifts :eek:
 
Some interesting routines….I think.

At the moment mine is simple enough: all 3x8.

Day 1 -
Deadlifts
Pulldowns
Rows
Curls

Day 2
Flat Bench
Incline DB
Skullcrushers
Military Press

Day 3
Squats
SL Deadlifts
Calf raises

Although I'm thinking of changing it to a 2 day full body split while I lose weight so I can concentrate on cardio. Any ideas?
 
Day 1
Chest + Bis

Flat bench
incline dumbells (these two randomly change to flat dumbells and incline bb)
decline bb or db flyes (im liking flyes recently since i had my accident for some reason)
standing bb curl
seated preacher ez bar
1 set of standing hammer curls, slow to failure (generally about 15 reps)

Day 2
Back + tris

bent over rows (with either bb or the funny bar that i have no idea what the name is!!
DLs
lat pulldowns / assisted pullups
seated rows
2 bench dips
tricep pushdown
1 hand pull downs

Day 3
Shoulders
seated dumbell press
standing barbell press
upright rows (sometimes drop this, depends how im feeling)
lat raises
rear raises
shrugs

Day 4
Legs
Squats
leg extension
leg curl / sldl's
seated and standing calf raises

my routine is based around that depending on time!

also do minimum 3 sessions of cardio a week.
 
Currently

Day1
Ohead Press
Rows
Squats

Day2
Bench
Pulldowns
Deadlift

Sometimes stick in a couple of sets of direct arm work at the end if i feel like it.
 
Ill get some pics soon, i got some but was from a while back and not that good. Ive only been going gym for 8-9 months I was on some lame 1 and 2 day splits for about 4-5 months. I moved onto a 3 day split for a month then rest of time I have been doing a 5x5, the 5x5 was to help build strengh ready for what im doing now :cool: Hopefully ill gain more mass now tho doing between 8-12 reps.
 
Jeffstar said:
So where's the pics then guys? Don't be shy, i'd like to know how good these routines are :)
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I have pics up on over on MP's site, the link is in my sig (MP) They're from last July though... carying a bit more muscle now I reckon :) more fat too! :p
 
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