http://www.steroidology.com/forum/ (Forum for members to discuss training information) en Sun, 22 Nov 2009 01:50:04 GMT vBulletin 60 http://www.steroidology.com/forum/images/misc/rss.jpg http://www.steroidology.com/forum/ http://www.steroidology.com/forum/training-forum/152158-most-insane-workout-routine-ever.html Fri, 20 Nov 2009 08:32:14 GMT :chainsaw:Hello all. Just wondering what crazy training other members have done in the past. Mine is insane, but it works wonders for me.

I am an athlete/rugby player, interested in speed, power, strength and endurance. I'm 5"10 currently 190lbs with 6% body fat (previously 14%). I can bench 150kg, squat 240kg, deadlift 255kg, clean and jerk 130kg and Snatch 95kg

I've been training like a madman for the last 5 months. In that time I've lost 8kg in weight, but have gained muscle epecially on my arms. My strength has increased by 15% and my speed and endurance has gone through the roof.

Do you have a crazier routine than me? I challenge you!

Some exercises I do to failure, others especially legs/power/Olympic I do to a percentage of 1 rep max. The percentage of 1rm of these weights has progressed slowly upwards over the 5 months. I started doing exercises for 50-60% max. I increase the weight by 2.5-5kg (for both max efforts and % 1 rm) once every 3 weeks (over 5 months that is an increase of about 20-40kg per exercise) - I estimate that I'm currently at 75-85% of 1rm now.

I also do 2 sets of grip exercises, 2 sets of calf raises and 2 sets of shrugs most days.

MONDAY WEIGHTS(POWER/LEGS/BACK/BICEPS/TRICEPS): Clean and Jerk-
warm up, then 4x5

Fast Front squats (40%) 4x5

Military Push press 1x5 1x3
BN Push press 1x5 1x3

Snatch warm up, then 4x5

Squats 4x5

Deadlift 1x20 in one set (10 seconds between each lift)- I alternate grips as much as I can.

BICEPS/TRICEPS- low weight consecutive machine curls/triceps pulldown supercircuit for huge pump.

CARDIO- NONE


TUESDAY - CARDIO/WEIGHTS (BODYWEIGHT)/SPRINTS

Hand balancing - I practice this a few times per week (like DIY gymnastics), including legs straght roman chair holds and standing ab roller.

100m sprints- 8x 100m, bounds, jumps

then: Supersets- dips/100% vertical situps/pullups/knee ups (non stop) with 100m jog, 50m sprints, 100m jog inbetween- 7 sets -approx 30 mins. Then 20 minute easy bike.

WEDNESDAY - WEIGHTS (SHOULDERS/BACK)

Dumbell shoulder press 2x max (5-7)
Bent over rows (over grip) 2x max (3-5)
Bent over rows (under grip 2 x max (3-5)

HAND BALANCING/ABS routine

Low weight Snatch/clean and jerk technique sets.

CARDIO- 8km jog if I have energy, otherwise a 1hr easy bike.

THURSDAY- WEIGHTS (SHOULDERS/TRAPS)

MP- Warm up, then 1x1-2 max
BNP- Warm up then 1x 2-3 max
MP - 1x10 max
BNP 1x 10 max

Reverse large dumbell press
2x10 max

(I have a specially made dumbell that is very wide and you can press it with 2 hands)

High Pulls 3x 5-7 max
Upright Rows (narrow grip) 3x 5-7

RAISE CIRCUIT 2X (Dumb front raise/plate lat raise/plate rear raise)

CARDIO 6x200m + 8km jog

FRIDAY: WEIGHTS (CHEST/TRICEPS/BICEPS)

4X Chest super-circuit
(DUMBELL FLYES 6-9 reps/PULLOVERS 6-9 reps/SKULL CRUSHHERS with large 2 hand holding dumbell 2-5 reps/CLOSE GRIP BENCH (with large 2 hand holding dumbell)

WIDE CHAIR PRESS UPS (using 3 chairs and doing a press up that goes below the level of your body with weight forward held at the bottom- VERY DIFFICULT!)

SINGLE DUMBELL HEAVY CURLS SUPERSETTED with Clean and jerk/snatch- until too tired!

CARDIO - 4X 400m +
SUPER CIRCUIT:
single arm pullups (assisted), vertical situps single arm press ups, hanging knee ups with 100m jog, 50m sprint, 50m jog in between, then easy bike (50 mins total) 7 sets of each exercise

SATURDAY: WEIGHTS OFF!

CARDIO: 8km easy jog

SUNDAY- WEIGHTS (CHEST)
(All benches held for 1 second)

BENCH (arching-powerlifting style)
1x5 (easy)
2x3 max

INCLINE BENCH
2x 4-5 max

BENCH (feet off ground floor/flat back)

1x5 max HOLDS (hold for 5 seconds on chest before pressing)
1x5 max WIDE (extra wide grip)
1x3 max MISSISIPIS ( HOLD for a 5 count just above the chest and 5 second count in the middle of the press)
1x4-6 max CLOSE GRIP BENCH

2X MACHINE PRESS 5-6 max
2x PEC DECK 8-12 max

HAND BALANCING/ABS

CARDIO- NONE

It's Friday, still got my cardio to do!
:goof::Pat::goof:

Weights: 6 days per week, approximately 210 sets total (not including light clean and jerks/snatches and handbalancing/abs)

Cardio: 5 days/week (5 hours)
Sprints: 4 days/week
(50m/100m/200m/400m)
:chainsaw: ]]> Training Forum Torn bicep http://www.steroidology.com/forum/training-forum/152158-most-insane-workout-routine-ever.html http://www.steroidology.com/forum/training-forum/152116-question-about-dc-training.html Thu, 19 Nov 2009 00:58:01 GMT I know theres a bit of controversy over the low intensity of the DC program and to be honest I kind of doubt it myself.. Anyone who has experience with this workout that might want to suggest or steer me elsewhere would be appreciated.. I'm willing to try it just want some input. thanks ]]> Training Forum xtremetest http://www.steroidology.com/forum/training-forum/152116-question-about-dc-training.html http://www.steroidology.com/forum/training-forum/152101-growth-routine.html Wed, 18 Nov 2009 14:49:26 GMT Hey guys, been out of the gym for 8 years, been back at it for 4 weeks and it feels good. in the past i did 2 cycles (about 20 years ago) looking to put in a cycle or 2 maybe in 6 months. I only have 3 days a week I can workout and was wondering if anyone has a good 3 day GROWTH workout. Also... Hey guys, been out of the gym for 8 years, been back at it for 4 weeks and it feels good. in the past i did 2 cycles (about 20 years ago) looking to put in a cycle or 2 maybe in 6 months.

I only have 3 days a week I can workout and was wondering if anyone has a good 3 day GROWTH workout. Also how much cardio should I through in and how long.

I have about 1hr at the gym. I used to weight 180 4 months ago, down to 165lbs, from dieting and running, now would like to gain about 8-10lbs and have a finish weight of 175.

Thanks in advance ]]> Training Forum kingquad http://www.steroidology.com/forum/training-forum/152101-growth-routine.html http://www.steroidology.com/forum/training-forum/152092-low-volume-split.html Wed, 18 Nov 2009 05:47:58 GMT I just switched out my training last week. I have always trained 3 sets between 8-12 reps per set with great results. With work being busy and not having as much time to train I switched to a low volume 4 day split. I have read numerous posts and stickies on various boards regarding low volume... I just switched out my training last week. I have always trained 3 sets between 8-12 reps per set with great results. With work being busy and not having as much time to train I switched to a low volume 4 day split.

I have read numerous posts and stickies on various boards regarding low volume training but have never tried it.

I have decided to run this split:

mon-upper
bench press 4x10
dbell shoulder press 4x10
barbell row 4x10
tricep pressdown 3x10
standing dbell curl 3x10

tues-lower
squat 4x10
walking lunges 4x10
lying leg curl 4x10
seated calve raise 4x40

wed-off

thurs.-upper
dips 4x10
lateral raise 4x10
deadlift 4x10
tricep kickback 3x10
hammer curl 3x10

fri-lower
leg press 4x10
front squat 4x10
stiff legged deadlift 4x10
standin calve raise 4x40

sat-off

sun-off

Any suggestions? I ran this all week and the workouts feel great. I find I am not as tired and don't gas out near the end. ]]> Training Forum BilboBaggins http://www.steroidology.com/forum/training-forum/152092-low-volume-split.html http://www.steroidology.com/forum/training-forum/152067-leg-training-knees-hurting.html Tue, 17 Nov 2009 16:05:32 GMT I grew up w/competitve snow skiing and soccer in Bavaria .Track in High School in the US. Straight into powerlifting/bodybuilding w AAS at age 21...1983-1990 Retired in 01 for injuries, including acl/icl replacment...resumed heavy weight training 3 yr s ago..started to cycle 18 -24 ? months ago.... I grew up w/competitve snow skiing and soccer in Bavaria .Track in High School in the US. Straight into powerlifting/bodybuilding w AAS at age 21...1983-1990
Retired in 01 for injuries, including acl/icl replacment...resumed heavy weight training 3 yr s ago..started to cycle 18 -24 ? months ago.
Last work out included lunges and heavy squats..8 days ago and I m still feeling it. I know I have little or no miniscus or cartilege left...in either knee.
I have access to vicoden, lortab from doc but... Fuk that. Clearly not the answer..
Iceing is best..but it only lasts for 1-2 hours..Heavy leg presses..7,8,9 plates per side kills me , as does doing the stack with leg extensions, leg curls....
Am I doomed to be a human light bulb look alike ?
I m up 20-24 pounds from 3-yrs ago and strong as hell ( relative , I know )...but my legs are lagging...BAD.
Suggestions ?
( And not some dumb fuck remark like my doc said.." Take up stamp collecting " please..) ]]> Training Forum The German http://www.steroidology.com/forum/training-forum/152067-leg-training-knees-hurting.html http://www.steroidology.com/forum/training-forum/152031-help-my-split-also-cardio.html Sun, 15 Nov 2009 09:36:22 GMT sorry please delete... sorry please delete... ]]> Training Forum AnonEagle http://www.steroidology.com/forum/training-forum/152031-help-my-split-also-cardio.html http://www.steroidology.com/forum/training-forum/151961-fine-tuning-routine.html Fri, 13 Nov 2009 00:47:13 GMT Ive built what I consider a very good base as far as physique goes and now I am looking to define my muscles alittle bit more and "fine tune" and harden up. I do a lot of cardio so if anyone has any good routine it would be greatly appreciated. ]]> Training Forum jcs135 http://www.steroidology.com/forum/training-forum/151961-fine-tuning-routine.html http://www.steroidology.com/forum/training-forum/151839-need-speed-asap.html Mon, 09 Nov 2009 19:25:07 GMT okay im 17 stone 7, and i have been told by my club that i need more speed or will have to change position. i squat 270kg for reps quite comfortably reckon i could rep 285 -290 for 6 reps. thats just to show i have a strength base. how can i improve my spped as quick as possible? what sort of... okay im 17 stone 7, and i have been told by my club that i need more speed or will have to change position. i squat 270kg for reps quite comfortably reckon i could rep 285 -290 for 6 reps. thats just to show i have a strength base. how can i improve my spped as quick as possible? what sort of things can i do that will give me xtra speed? have turned into a bit of a carthorse as i have got bigger! ]]> Training Forum bigospreys7 http://www.steroidology.com/forum/training-forum/151839-need-speed-asap.html http://www.steroidology.com/forum/training-forum/151824-ok-need-some-help-gaining-weight-please.html Mon, 09 Nov 2009 00:53:37 GMT :Pat: :Pat: ]]> Training Forum jbert22 http://www.steroidology.com/forum/training-forum/151824-ok-need-some-help-gaining-weight-please.html http://www.steroidology.com/forum/training-forum/151756-need-solid-workout-plan.html Thu, 05 Nov 2009 23:43:41 GMT I am very cut up already but i can't seem to put on more muscle than i already got. I am 5'9 160 and taking protein and creatine. I am very lean but just want to get more cut up. Does anyone have any advice about the types of workout i need to do. I already work out about 4 times a week. Just need a weekly workout plan that will help and i can stick too. Please any help will be appreciated. I am on a post cycle right now of novadex and almost ready to start another one in a couple of weeks. ]]> Training Forum Rick_2021 http://www.steroidology.com/forum/training-forum/151756-need-solid-workout-plan.html http://www.steroidology.com/forum/training-forum/151751-pain-quad-whilst-squating.html Thu, 05 Nov 2009 20:52:31 GMT i keep having a pain down the right-middle of my left quad! the pain seems to go from me knee and down my leg a few inches? it only happens when squating heavy and low, can any shed any light on why im getting these pains? and is there anything i can do to minimize it? i keep having a pain down the right-middle of my left quad! the pain seems to go from me knee and down my leg a few inches? it only happens when squating heavy and low, can any shed any light on why im getting these pains? and is there anything i can do to minimize it? ]]> Training Forum bigospreys7 http://www.steroidology.com/forum/training-forum/151751-pain-quad-whilst-squating.html http://www.steroidology.com/forum/training-forum/151749-your-1-song-rack.html Thu, 05 Nov 2009 19:06:08 GMT I'm sure most of us would agree that the squat is the single toughest exercise we can do. It's us against gravity basically... when you're ready to hit the heaviest set of squats, what is the one song you need to push you through the last grueling reps? ]]> Training Forum billmd6753 http://www.steroidology.com/forum/training-forum/151749-your-1-song-rack.html http://www.steroidology.com/forum/training-forum/151665-when-lifting-heavy.html Mon, 02 Nov 2009 16:00:03 GMT Hey, for those of you that have got experience lifting in the 2-5 rep range, or who do more of a POWERLIFTING routine. Where do you place your shoulder training in relation to heavy benching? where do you schedule heavy deadlifts in relation to legs or squats? I have been doing Monday:... Hey, for those of you that have got experience lifting in the 2-5 rep range, or who do more of a POWERLIFTING routine.

Where do you place your shoulder training in relation to heavy benching?

where do you schedule heavy deadlifts in relation to legs or squats?

I have been doing

Monday: Heavy flat bench and bi's and tri's

wednesday: Heavy deadlifts,moderate pulldowns or rows. then seated heavy shoulder presses

friday: heavy squats.


I find my shoulders hurt from bench day, and my lower back hurts from deadlifts. Nothing major, I just don't wanna get an injury. ]]> Training Forum dedlift http://www.steroidology.com/forum/training-forum/151665-when-lifting-heavy.html http://www.steroidology.com/forum/training-forum/151658-chest-twice-week-juice-overtraining.html Mon, 02 Nov 2009 10:20:07 GMT hi guys im doin 450mg test prop a week,jsut a question if i do chest on mondays and thursdays do you think its overtraining?,I mean if i hit both days hard but different excercises on each of the days.let me know your thoughts. hi guys im doin 450mg test prop a week,jsut a question if i do chest on mondays and thursdays do you think its overtraining?,I mean if i hit both days hard but different excercises on each of the days.let me know your thoughts. ]]> Training Forum adidomenicoss11 http://www.steroidology.com/forum/training-forum/151658-chest-twice-week-juice-overtraining.html http://www.steroidology.com/forum/training-forum/151644-who-has-made-gains-dc-training.html Sun, 01 Nov 2009 19:47:39 GMT I'm at week 6 of my Test and deca cycle and I need a change in my workout. My strength is slightly increasing, but I'm at a sticking point as far as gaining in size.

I've been training for 15 years and have always use a similar workout routine only with few changes here and there. I now feel that I need to take my training to the next level and I would like to change to DC training.

How many of you Bros have used DC training?

I do have a few questions:

1. How long did it take for you to notice results in both size and strength?

2. Should I expect a decrease in strength before I see an increase? The reason I ask this is because I have never worked a muscle group more than once per week.

3. In the past I have used a slightly higher volume in my sets. This has actually given me a more defined look. I have very good definition in my back, traps, delts, and tri. By changing to DC Training am I going to loose this definition?
Edit/Delete Message ]]> Training Forum Dominator Human http://www.steroidology.com/forum/training-forum/151644-who-has-made-gains-dc-training.html