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Old 09-18-2014, 06:40 PM   #19361
sonic_hippy
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Originally Posted by Life Is Brutal
hardcore hypertrophy routine?

Arnold Schwarzenegger's level 1 routine.


Monday: Chest/Back/Abs
Tuesday: Shoulders/Upper arms/Forearms/Abs
Wednesday: Thighs/Calves/Lower back/Abs
Thursday: Chest/Back/Abs
Friday: Shoulders/Upper arms/Forearms/Abs
Saturday: Thighs/Calves/Lower back/Abs

Note on sets and reps: In the following program, always do 5 sets of 8 to 12 repetiitions each unless otherwise specified.

Monday & Thursday
Chest-
Bench Press
Incline Press
Pullovers
Back-
Chin-Ups (do as many repetitions at a time you can until you reach a total of 50 reps)
Bent-Over Rows
Power Training
Deadlifts, 3 sets of 10, 6, 4 reps to failure
Abdominals-
Leg Raises, 5 sets of 25 reps

Tuesday & Friday
Shoulders-
Barbell Clean and Press
Dumbbell Lateral Raises
Power Training
Heavy Upright Rows, 3 sets of 10, 6, 4 reps to failure
Push Presses, 3 sets of 6, 4, 2 reps to failure
Upper Arms-
Standing Barbell Curls
Seated Dumbbell Curls
Narrow-Grip Bench Press
Standing Triceps Extensions with Barbell
Forearms-
Wrist Curls
Reverse Wrist Curls
Abdominals-
Incline Sit-Ups, 5 sets of 25 reps each

Wednesday & Saturday
Thighs-
Squats
Lunges
Leg Curls
Calves-
Standing Calf Raises, 5 sets of 15 reps each
Lower Back-
Power Training
Straight-Leg Deadlifts, 3 sets of 10, 6, 4 reps to failure
Good Morninigs, 3 sets of 10, 8, 6 reps to failure
NOTE: Although these power movements work the lower back directly, they also involve the trapezius and the leg biceps and help to develop overall strength.
Abdominals-
Leg Raises, 5 sets of 25 repetitions each



hehehe
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Old 09-18-2014, 09:58 PM   #19362
Life Is Brutal
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if a doctor suggest that you stop pectoral exercises, i wouldn't recommend doing hypertrophy work for them aswell. unless you discussed this with your doctor, the time under tension that is needed to grow would just destroy your healing proces. if your doctor doesn't mind then i surely don't mind aswell just don't start too soon when you're injured, i made that mistake a few years ago with my shoulder and had trouble for 1,5 year instead of 2 months.


I'm not doing any work with my pectorals, but my current 5x5 routine would just be me doing OHP, Squats, and rows every day because I can't do flat or incline bench.

Since I can't do those and I've plateaued hard on bench anyway, I'll likely do some hypertrophy routine like the Arnold one along with my regular 5x5 Squats, because I was still making good progress on those.
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Old 09-19-2014, 01:29 AM   #19363
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Old 09-19-2014, 01:53 AM   #19364
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Originally Posted by Life Is Brutal
I'm not doing any work with my pectorals, but my current 5x5 routine would just be me doing OHP, Squats, and rows every day because I can't do flat or incline bench.

Since I can't do those and I've plateaued hard on bench anyway, I'll likely do some hypertrophy routine like the Arnold one along with my regular 5x5 Squats, because I was still making good progress on those.


You use your pecs in OHP
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Old 09-19-2014, 04:34 AM   #19365
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^wat
maybe during the initial portion of the lift but even then its only going to be the uppermost of the clavicle head of the pecs.
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Old 09-19-2014, 09:21 PM   #19366
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^wat
maybe during the initial portion of the lift but even then its only going to be the uppermost of the clavicle head of the pecs.


Pretty much this; But even if they did move with it they don't irritate the part I'm trying to get to heal.

Pulled 315 on deficit deadlift in three singles, first one without an overhand grip. Hope to get to 4 plates in a month or two.
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Old 09-19-2014, 10:03 PM   #19367
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Originally Posted by LolCatGuitar
^wat
maybe during the initial portion of the lift but even then its only going to be the uppermost of the clavicle head of the pecs.


The first 90 degrees of a ohp that's done with a narrow grip is largely pec major along with ant delt. Once your elbow is above shoulders it acts as a stabiliser. Given that all muscle tissue moves together an ohp will use all the pec major. If you have a major injury to your pec you should avoid any pressing movement
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Old Yesterday, 07:53 PM   #19368
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My workouts have been terrible lately. Going to go back to basics. Front squats, deadlifts, pullups, bench, ohp.
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Old Yesterday, 08:17 PM   #19369
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^same here man. Since I've been working out with the power lifter dude my routine has changed to mostly just the basic compound movements. It's kind of nice because now I feel like I'm getting stronger instead of just going for symmetry and physique and all that. Also just been doing a lot of maintenance with a lot of my muscle groups. Solely focused on chest and shoulders for the moment.
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Old Yesterday, 08:58 PM   #19370
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Originally Posted by angusfan16
^same here man. Since I've been working out with the power lifter dude my routine has changed to mostly just the basic compound movements. It's kind of nice because now I feel like I'm getting stronger instead of just going for symmetry and physique and all that. Also just been doing a lot of maintenance with a lot of my muscle groups. Solely focused on chest and shoulders for the moment.

Yeah, I feel like I've just been been backsliding since trying to make my routine more complicated. Doesn't help that I hurt my neck either.
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Old Yesterday, 11:32 PM   #19371
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Originally Posted by TheChaz
My workouts have been terrible lately. Going to go back to basics. Front squats, deadlifts, pullups, bench, ohp.

Same here, all of my main lifts were 14kg weaker this week
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Old Today, 11:14 AM   #19372
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Old Today, 11:44 AM   #19373
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Also, I gotta start forcing myself to eat more. I never have an appetite. I cut out caffeine for the last week and still nothing.
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Old Today, 12:18 PM   #19374
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Got my squats to 170 this morning. The notion of a 225 pound squat for a guy my size is actually becoming a possibility. Pretty psyched about that.

Barbell row at 90 lbs now. Since starting this 5x5 I don't think I've ever had a workout where I stagnated on this lift; very odd. Will push it to 95 next time.

Bench at 110. Similarly to squats, I'm excited about reaching a 135 lbs bench. Might be a while, but hopefully I'll get there.
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Old Today, 01:41 PM   #19375
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I've been eating too much again I think. I've been working close to 70 hours a week for the past week and a half now so ive been eating fast food almost every day. Haven't had a lot of time to cook any food besides breakfast.

I'm at 177 lbs right now so I've dropped about 18 lbs in about 15 weeks. My gut's almost completely gone so probably at least another 5 lbs and I'll be happy with where I'm at. Surprisingly I haven't lost any noticeable mass and I think I'm even stronger than before I started cutting.

For real thinking about that EC stack just to cut the rest of this fat away. I already have caffeine pills I just need to get some ephedrine. Though i dunno how the hell I'm going to get enough of it if I can only purchase one box a month or some shit like that
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