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Health & Fitness
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Old 04-28-2011, 07:51 PM   #1
jgrecbets
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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.
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Old 04-29-2011, 10:18 AM   #2
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Mon - chest/tri
Tue - back/abs
Wed - bic/abs
Thu - shoulders/abs
Fri - legs
Sat - cardio/abs
Sun - off
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Old 04-29-2011, 10:32 AM   #3
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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

Last edited by M3Inline6; 04-29-2011 at 10:34 AM.
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Old 04-29-2011, 11:56 AM   #4
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Mine could use some improvement, but I'm getting better

[IMG]http://english.peopledaily.com*****200603/28/images/overweight2.jpg[/IMG]
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Old 04-29-2011, 12:04 PM   #5
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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.
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Old 04-29-2011, 12:12 PM   #6
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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
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Old 04-29-2011, 12:19 PM   #7
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mon: chest
tues: back
wed: shoulders
thurs: arms
fri: legs
sat: cardio & abs
sun: rest
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Old 04-29-2011, 12:22 PM   #8
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Quote:
Originally Posted by rohde88 View Post
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?
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Old 05-02-2011, 11:23 AM   #9
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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...
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Old 05-02-2011, 11:45 AM   #10
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Monday: chest
Tuesday: legs
Wednesday: back
Thursday: shoulders
Friday: Biceps & triceps
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Old 05-02-2011, 12:34 PM   #11
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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.
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Old 05-02-2011, 01:01 PM   #12
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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...
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Old 05-02-2011, 01:40 PM   #13
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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.
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Old 05-02-2011, 02:01 PM   #14
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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!
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Old 05-02-2011, 02:04 PM   #15
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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
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Old 05-02-2011, 03:07 PM   #16
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Old 05-03-2011, 10:25 PM   #17
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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
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Old 05-04-2011, 10:29 AM   #18
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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?
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Old 05-04-2011, 11:09 AM   #19
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Huh? ^
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Old 05-04-2011, 11:10 AM   #20
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unless he's doing all machines and assisted lifts, chest and leg workout kill my abs...
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