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  1. #1
    Liffguard's Avatar
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    Hell yeah! Hell no!

    Yet another "review my routine" thread (please)

    I'm trying to increase my strength. I'm not too bothered about how much I bulk up or not but strength is my main goal.

    Warmup: Jump rope & light bag work

    Pull up: 4 sets - max reps
    Back raise: 4 sets - max reps
    Overhead press: 4 sets - 8 reps
    Bench press: 4 sets - 8 reps
    Single arm row: 4 sets - 8 reps
    Pec flye: 4 sets - 8 rpes
    Bicep curl: 4 sets - 8 reps
    Weighted squat position: 4 sets - hold as long as possible
    Neck raise: 1 set - 150 reps
    Ab crunch: 4 sets - max reps

    Stretch

    I do this monday, wednesday and friday and run 4 - 5 miles on tuesday and thursday. I also try to fit in bag work when I can.

    If anyone can suggest any improvements keep in mind the following things. I don't have regular access to a gym, I'm doing this at home on my own bench with my own weights. Also, I only have about 2 & 1/2 hours at most to get a workout done in (I don't have time in the afternoon and so have to do it in the morning).

    Cheers!
    Dedicated to legs and the disrespecting thereof.

  2. #2

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    Hell yeah! Hell no!
    your weight and the weight you use would help...

  3. #3
    Liffguard's Avatar
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    Hell yeah! Hell no!
    I'm 70kg, 5'8"

    Overhead press: 35kg total
    Bench press: 65kg (on the waddya bench thread I put 85 but that was with really shitty form)
    Single arm row: 25kg
    Pec fly: 12.5kg per arm
    Weighted squat position: 25kg
    Bicep curl: 25kg
    Dedicated to legs and the disrespecting thereof.

  4. #4

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    Hell yeah! Hell no!
    You are doing 4 sets, what kind of weight are you doing in those 4 sets ? the same? increasing?

  5. #5

    Join Date
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    Hell yeah! Hell no!
    You do all that on one day?


    Ab exercises - Did you look at mine?

    Add Explosive Sit-Ups to your routine, you'll thank me for it.


    What is "Weighted squat position: 4 sets - hold as long as possible"?
    You are doing isometrics at what....parallel?
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  6. #6

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    Hell yeah! Hell no!
    Not insane.

    Questions though. Why 4 sets?

    Why not regular squats?

    Why'd ya break stride and do 150 reps for the neck exercise?

  7. #7

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    Hell yeah! Hell no!
    He's a porn star.

  8. #8
    Liffguard's Avatar
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    Hell yeah! Hell no!
    I keep the weight the same throughout.

    I don't do regular squats because I don't have a squat rack and a good weight for my legs is more than I can lift into position. Instead I use a relatively low weight, lower myself down as if doing a squat and hold it with my thighs parallel to the ground for as long as I can.

    As for the neck thing, it's just something we do at my BJJ class and I've gotten into the habit.

    And I'm far too good looking to be a porn star. Male porn stars are invariably ugly ;-)
    Dedicated to legs and the disrespecting thereof.

  9. #9
    Yes Koto got his name changed, quit asking... supporting member
    VikingPower's Avatar
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    Hell yeah! Hell no!
    Quote Originally Posted by Liffguard
    I'm trying to increase my strength. I'm not too bothered about how much I bulk up or not but strength is my main goal.

    Warmup: Jump rope & light bag work

    Pull up: 4 sets - max reps
    Back raise: 4 sets - max reps
    Overhead press: 4 sets - 8 reps
    Bench press: 4 sets - 8 reps
    Single arm row: 4 sets - 8 reps
    Pec flye: 4 sets - 8 rpes
    Bicep curl: 4 sets - 8 reps
    Weighted squat position: 4 sets - hold as long as possible
    Neck raise: 1 set - 150 reps
    Ab crunch: 4 sets - max reps
    Well if strength is your main goal here's a few things you could try if you want. First off, pec flyes are worthless, scrap them. Definitely add in some deadlifts, you'll want those in your repertoire at least. Try lowering the reps and upping the poundages too, the 5x5 system is a good shot if you want to try it out. What do you do your curls with, DBs or barbells? Bent-over barbell rows instead of single arms would help you out too (i.e. more weight, more work).

  10. #10

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    Hell yeah! Hell no!
    Quote Originally Posted by Liffguard
    I keep the weight the same throughout.
    And what is the point of keeping the same weight throught the exercise?

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