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Unread 06-13-2013, 07:17 PM   #1
BamaJeepman21
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I need a new routine...

So my basic 5 day a week thing isn't cutting it anymore. After seeing Tyvanwie's new routine I figured I was due for a more hardcore workout.

I've looked at 5 day splits, 4 day splits, even 3 day splits and none of them seem to have what I want. I want to try and keep my 5 day plan but with my work schedule, I need variety.

So here's the deal, I want to incorporate deadlifts and cleans. Keep 4-5 days for working out, maybe do a 5x5. Any input? Thanks guys.

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Unread 06-14-2013, 06:39 AM   #2
blubaru2002
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Workout 6 days a week. Start every workout with a warm up and then a 5x5 exercise.

All you need is consistency, good technique, and a proper diet. Gains will come. Stay motivated! :-)
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Unread 06-14-2013, 08:37 AM   #3
tyvanwie
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Thor.
Edit: or just do kinda what I'm doing big lifts like that, IMO, should be done in low reps and heavy weight. In the last month of squatting and now incorporating deadlifts, push press, and clean and jerks, my legs are noticeably bigger.

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Unread 06-14-2013, 08:50 AM   #4
EugeneTheTJ
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Keep it simple and effective:

http://www.bodybuilding.com/fun/mike...k-program.html
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Unread 06-14-2013, 08:54 AM   #5
tyvanwie
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Quote:
Originally Posted by EugeneTheTJ
Exactly what I based mine off of.

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Unread 06-14-2013, 09:29 AM   #6
BamaJeepman21
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Quote:
Originally Posted by blubaru2002 View Post
Workout 6 days a week. Start every workout with a warm up and then a 5x5 exercise.

All you need is consistency, good technique, and a proper diet. Gains will come. Stay motivated! :-)
My main problem is diet. I just don't eat enough healthy foods for them to be effective, but I also don't eat really unhealthy either.

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Originally Posted by EugeneTheTJ View Post
This is exactly what I was looking for. Ever since I did a 6 week bench program and saw my bench skyrocket, I'm a big beliver in these xx-week programs, if you follow them ofcourse. I'll start this Monday.
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Unread 06-14-2013, 10:06 AM   #7
tucsonzj
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Quote:
Originally Posted by EugeneTheTJ View Post
yup, really can't get anymore simple and down to basics then this.

If you need more variety thrown in, add in some fun stuff at the end of workouts that is alittle different but wont throw anything off. You did chest today, oh cool, go grab a medicine ball, do a push up with it under on hand then step over while still in the "up" position to the other hand and do it again. Adds something new and different just for fun, but wont mess with your routine.
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Unread 06-14-2013, 10:42 AM   #8
BamaJeepman21
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Quote:
Originally Posted by tucsonzj View Post
yup, really can't get anymore simple and down to basics then this.

If you need more variety thrown in, add in some fun stuff at the end of workouts that is alittle different but wont throw anything off. You did chest today, oh cool, go grab a medicine ball, do a push up with it under on hand then step over while still in the "up" position to the other hand and do it again. Adds something new and different just for fun, but wont mess with your routine.
Yea I normally do about 5+ exercises per group so going to only 3-4 will be different. I'll probably add some cables in for chest, flys for back, and some other exercises I'm currently doing just to ensure I've had a full workout.
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Unread 06-16-2013, 11:16 AM   #9
BamaJeepman21
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If I wanted to cut and tone could I just lower the weight a bit and do higher reps?
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Unread 06-16-2013, 11:19 AM   #10
tyvanwie
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Whatever burns more fat. In order to get cut you need to lower your body fat.

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Unread 06-16-2013, 11:24 AM   #11
BamaJeepman21
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Quote:
Originally Posted by tyvanwie View Post
Whatever burns more fat. In order to get cut you need to lower your body fat.

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High intensity + biking should get me somewhere.
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Unread 06-16-2013, 11:59 AM   #12
tyvanwie
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Quote:
Originally Posted by BamaJeepman21

High intensity + biking should get me somewhere.
Yes it should!

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Unread 06-16-2013, 01:02 PM   #13
tucsonzj
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Quote:
Originally Posted by BamaJeepman21 View Post
If I wanted to cut and tone could I just lower the weight a bit and do higher reps?
Lower weights, reps between 13-25 really. Several sets, minimal rest between sets, 30 seconds
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