![]() |
|
Register | FAQ | Members List | Calendar | Search | Today's Posts | Mark Forums Read |
![]() |
Thread Tools | Display Modes |
#11
|
|||
|
|||
![]() Quote:
What kind of abs would you add in the routine I've mentionned ? (exercise / sets / day ?) |
#12
|
|||
|
|||
![]() Add it to your lower day. Personally, I only do about 3 sets.
The exercise doesn't matter that much. You can perform (weighted) crunches the first lower day, and train the obliques the other lower day. |
#13
|
|||
|
|||
![]() Quote:
Ok, I forgot to ask rep range for the exercise, and what do you suggest for obliques ? I used to do side bent with cable (in a far far away past) but didn't feel it very efficient even with a lot of weight. |
#14
|
|||
|
|||
![]() Somewhere between 6 and 15 reps. I use 3 reps for 10-15 reps, but if you want the best of both worlds you can perform 2 sets within the 6-8 range and 2 sets within the 12-15 range.
Or pyramid down... Or whatever you like... It's not that important. |
#15
|
|||
|
|||
![]() Ok, nearly perfect, and for the rep range I told in my workout for face pull and lateral raises (respectively 3x8-12 and 3x12-20) is it ok for you ? or would you take another one ?
|
#16
|
|||
|
|||
![]() Side delts are hardly worked, so I would use 3-4 sets for 8-12 reps. Again, you can use 2 'heavy' sets and 2 'light' sets if you'd like.
Face pulls is just a secondary exercise and must be treated as such. GBR is pretty clear on that: 2-3 sets of 12-15 reps. |
#17
|
|||
|
|||
![]() Ok and you would still keep the order I mentionned with these ranges ?
(also you did not answer for the oblique exercise ![]() I'm sorry I tend to overcomplicate anything but I feel like I've lost a large amount of time with my old bro split, want to get things done right now |
#18
|
|||
|
|||
![]() I'm doing my last week of PHAT, next I'll begin the GBR.
This weeks strength exercises stats : monday upper pendlay row 90kg -> 5-5-5 bench press 100kg -> 5-4-3 tuesday deadlift 150kg -> 4-3-3 I plan to start the GBR with these stats for first 3 weeks : (tried some calculations with the 80-85% & 90-95% for weeks 1 & 2 but I'm not used to do 6-8 rep range so.. here I'll try ![]() Lower 1 deadlift 3x5 w1 125kg w2 140kg w3 150kg leg press 4x6-8 w1 140kg w2 160kg w3 170kg Upper 1 bench press 4x6-8 w1 70kg w2 80kg w3 90kg bent over row 4x6-8 w1 65kg w2 72.5 w3 80kg Lower 2 squat 4x6-8 w1 115kg w2 130kg w3 140kg sldl 4x6-8 w1 80kg w2 90kg w3 100kg Upper 2 inclined 4x6-8 w1 65kg w2 72.5kg w3 80kg pullups 4x6-8 w1 0kg w2 5kg w3 10kg I hope everything will work fine, also, I switched benchpress and bent over row of day 2 by weighted dips and seated cable row (with neutral grip). I will inform about the progress ![]() |
#19
|
|||
|
|||
![]() Ok I did the first two days of the GBR as followed :
Monday : Deadlift @120kg 5-5-5 Leg press @140kg 8-8-8-8 Leg curl @ 59kg 12-12-12 Leg ext @ 41kg 12-12-12 (leg by leg) Calf raises@ 75kg 8-8-8-8 seated calf@ 25kg 12-12-12 no time for abs :/ Tuesday: Flat bench @70kg 8-8-8-8 Bent over row @65kg 8-8-8-8 OH press @35kg 12-12-12 chinups @0kg 12-7-6 lateral raises @10kg 12-12-10 face pull @23kg 15-15-15 skullcrushers @21kg 15-15 Ez bar curl @21kg 15-12 The weight were mostly tooo light because I wanted to do a "first cycle" beginning with only 80% of the weight next week I'll do 90-95% and following one 100%. Two questions regarding the results : 1) Should I keep chinups as I was not in the range at all (supposed to be 10-12 I made 12-7-6) or should I go on pulldown with supination grip ? 2) Can I increase the weights when the first set is ok and the following ones are in the range (even if not the upper limit) ? |
#20
|
|||
|
|||
![]() So last week lifting logs :
Monday: Deadlift @ 140kg : 5-5-5 Leg press @ 160kg : 8-8-8-8 Leg curl @ 59kg : 12-12-10 Leg ext @ 45kg : 12-12-12 (leg by leg) Standing Calf @ 80kg : 8-8-8-8 Seated calf @ 27.5kg : 12-12-12 Tuesday: Flat bench @ 80kg : 8-8-8-8 Bent over row @ 70kg : 8-8-8-8 OH press @ 37.5kg : 12-12-9 Chinups @ 0kg : 12-7 Lateral raises @ 10kg : 12-12-11 Face pull @ 32kg : 15-15-15 skullcrushers @ 23.5kg : 15-13 Ez bar curl @ 21kg : 15-13 Thursday: Squat @ 125kg : 8-8-8-8 RDL @ 90kg : 8-8-8-8 Leg press @ 130kg : 12-12-12 Leg curl @ 64kg : 12-9-7 Standing calf @ 82.5 : 8-8-8-8 seated calf @ 30kg : 12-12-12 obliques -> suspend twists : 4-4-3 Friday: Inclined bench @70kg : 8-8-8-8 weighted Pullups @ 5kg : 8-8-8-6 weighted dips @17.5kg : 12-10-10 Seated cable row @59kg : 12-12-9 Lateral raises @ 10kg : 12-12-12 Face pull @ 36kg : 13-12-12 Triceps pushdown @ 27kg : 15-15 (with rope) Hammer curl @ 14kg : 15-12 (dumbell) |
![]() |
Thread Tools | |
Display Modes | |
|
|