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-   -   what does your current split look like? (http://forum.e46fanatics.com/showthread.php?t=840298)

jgrecbets 04-28-2011 07:51 PM

what does your current split look like?
 
I need to switch it up a bit...

currently doing:

Mon - Chest/tris
Tues - back/bis
wed - off/cardio
thurs - legs
friday - shoulders


just curious what you all are doing.

13// 04-29-2011 10:18 AM

Mon - chest/tri
Tue - back/abs
Wed - bic/abs
Thu - shoulders/abs
Fri - legs
Sat - cardio/abs
Sun - off

M3Inline6 04-29-2011 10:32 AM

For my bulk phase, I'm lifting 4 days and off 3 days:
  • Saturday: Legs
  • Sunday: Off
  • Monday: Back/Biceps/Abs
  • Tuesday: Chest/Triceps
  • Wednesday: Off/Capoeira
  • Thursday: Shoulders/Traps/Abs
  • Friday: Off/Capoeira/BJJ

Ghostie 04-29-2011 11:56 AM

Mine could use some improvement, but I'm getting better

[IMG]http://english.peopledaily.com*****200603/28/images/overweight2.jpg[/IMG]

Glight 04-29-2011 12:04 PM

Day 1 - Squat, Squat Assistance Work (Front Squat or Overhead Squat), Conditioning work incorporating squat movement
Day 2 - Sprints on Pass 1, Longer Run on Pass 2
Day 3 - Press, Press Assistance Work (Push Press, Jerk, HSPU, etc.), Conditioning Work incorporating press movement
Day 4 - Rest
Day 5 - Deadlift, Deadlift Assistance Work (Deadlifts off block, clean pulls, cleans, snatches, etc.), conditioning work incorporating deadlift movement
Day 6 - Prowler work on Pass 1, Sprints on Pass 2
Day 7 - Bench, Bench Assistance Work (Close Grip Bench, Pin Press, JM Press, Floor Press, etc.), Conditioning work incorporating bench press movement.
Day 8 - Rest

Repeat.

Extra rest day when feeling worn down and a rest 4 - 7 days every 3-4 months.

rohde88 04-29-2011 12:12 PM

Monday: Chest, biceps, triceps
Tuesday: Rooftop soccer for 1.5 hours
Wednesday: Legs, try to go heavy, but usually just do Crossfit style squats
Thursday: long run, 7 miles
Friday: Off
Saturday: ultimate frisbee 2 hours
Sunday: outdoor soccer 2 hours

Mike Larry 04-29-2011 12:19 PM

mon: chest
tues: back
wed: shoulders
thurs: arms
fri: legs
sat: cardio & abs
sun: rest

Glight 04-29-2011 12:22 PM

Quote:

Originally Posted by rohde88 (Post 13103519)
Monday: Chest, biceps, triceps
Tuesday: Rooftop soccer for 1.5 hours
Wednesday: Legs, try to go heavy, but usually just do Crossfit style squats
Thursday: long run, 7 miles
Friday: Off
Saturday: ultimate frisbee 2 hours
Sunday: outdoor soccer 2 hours

What are crossfit style squats?

rohde88 05-02-2011 11:23 AM

Quote:

Originally Posted by Glight (Post 13103559)
What are crossfit style squats?

unlimited body weight movements for a fixed period of time, usually 30s or a minute. Can incorporate medicine ball throws or lightweight presses.

I don't have a squat rack so I am going lean and mean for now...

crazyafghanguy 05-02-2011 11:45 AM

Monday: chest
Tuesday: legs
Wednesday: back
Thursday: shoulders
Friday: Biceps & triceps

Glight 05-02-2011 12:34 PM

Quote:

Originally Posted by rohde88 (Post 13114083)
unlimited body weight movements for a fixed period of time, usually 30s or a minute. Can incorporate medicine ball throws or lightweight presses.

I don't have a squat rack so I am going lean and mean for now...

Gotcha. Thats what I was guessing, but I wasnt sure. Have you ever done that workout they have of Tabata Bottom to Bottom Squats Immediately into a One Mile Run? Brutal.... Felt like my first time ever running the first few hundred yards of that run.

rohde88 05-02-2011 01:01 PM

Quote:

Originally Posted by Glight (Post 13114356)
Gotcha. Thats what I was guessing, but I wasnt sure. Have you ever done that workout they have of Tabata Bottom to Bottom Squats Immediately into a One Mile Run? Brutal.... Felt like my first time ever running the first few hundred yards of that run.

no, but after watching some videos it looks pretty intense. I imagine its a similar feeling in triathlon when I'm coming off the bike (but haven't stood up earlier) to the run.

Wooden legs and I look like Bambi...

Glight 05-02-2011 01:40 PM

Quote:

Originally Posted by rohde88 (Post 13114484)
no, but after watching some videos it looks pretty intense. I imagine its a similar feeling in triathlon when I'm coming off the bike (but haven't stood up earlier) to the run.

Wooden legs and I look like Bambi...

Haha. Yep, just like that.

M3Inline6 05-02-2011 02:01 PM

Quote:

Originally Posted by rohde88 (Post 13114484)
no, but after watching some videos it looks pretty intense. I imagine its a similar feeling in triathlon when I'm coming off the bike (but haven't stood up earlier) to the run.

Wooden legs and I look like Bambi...

Videos, or it didn't happen! :eeps:

ANREC330 05-02-2011 02:04 PM

Monday:sleep in
Tuesday:sit on couch
Wednesday:work on car even when nothing is wrong
Thursday: work on car some more
Friday: wash my car
Weekend: sit and relax from a week of hard work:rofl:

BMW_Matt 05-02-2011 03:07 PM

:gtfo:

z00 05-03-2011 10:25 PM

Mon: chest, 10 min rope jumping
Tue: legs
Wed: break
Thu: shoulders + traps, 10 min rope jumping, abs
Fri: back, 10 min rope jumping, abs
Sat: triceps + biceps, 10 min rope jumping, abs

rohde88 05-04-2011 10:29 AM

Quote:

Originally Posted by z00 (Post 13121543)
Mon: chest, 10 min rope jumping
Tue: legs
Wed: break
Thu: shoulders + traps, 10 min rope jumping, abs
Fri: back, 10 min rope jumping, abs
Sat: triceps + biceps, 10 min rope jumping, abs

any reason why you do abs 5 days a week?

BMW_Matt 05-04-2011 11:09 AM

Huh? ^

rohde88 05-04-2011 11:10 AM

unless he's doing all machines and assisted lifts, chest and leg workout kill my abs...


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