what does your current split look like?

jgrecbets · 04-28-2011, 07:51 PM

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

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

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

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

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

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

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!

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

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

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...

04-28-2011, 07:51 PM	#1
jgrecbets Registered User Join Date: Apr 2004 Location: New Jersey Posts: 532 My Ride: e65 750i / e90 328xi View My Garage	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. __________________

04-29-2011, 10:18 AM	#2
13// Registered User Join Date: Oct 2007 Location: BXL/MLT/EST Posts: 570 My Ride: is immune to modbug View My Garage	Mon - chest/tri Tue - back/abs Wed - bic/abs Thu - shoulders/abs Fri - legs Sat - cardio/abs Sun - off __________________ watch out your comments bro

04-29-2011, 12:12 PM	#6
rohde88 Registered User Join Date: Jan 2004 Location: Dallas, TX Posts: 842 My Ride: S2000 View My Garage	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 __________________ -Ron

04-29-2011, 12:19 PM	#7
Mike Larry Registered User Join Date: Jun 2005 Location: Miami, FL Posts: 130 My Ride: 575 nello View My Garage	mon: chest tues: back wed: shoulders thurs: arms fri: legs sat: cardio & abs sun: rest __________________

05-02-2011, 11:45 AM	#10
crazyafghanguy Registered User Join Date: Dec 2007 Location: Irvine, CA Posts: 1,111 My Ride: e36 323is View My Garage	Monday: chest Tuesday: legs Wednesday: back Thursday: shoulders Friday: Biceps & triceps __________________

04-29-2011, 11:56 AM	#4
Ghostie Registered User Join Date: Apr 2008 Location: Here Posts: 513 My Ride: What else? View My Garage	Mine could use some improvement, but I'm getting better [IMG]http://english.peopledaily.com*****200603/28/images/overweight2.jpg[/IMG]

04-29-2011, 12:04 PM	#5
Glight Registered User Join Date: Jun 2003 Location: Michigan Posts: 96 My Ride: 2003 325i View My Garage	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.

05-02-2011, 02:04 PM	#15
ANREC330 Modded ///Member Join Date: Apr 2011 Location: CA Posts: 851 My Ride: C6 Vette & M3 View My Garage	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 __________________ Too much for a signature Instagram @ j_cerna

05-02-2011, 03:07 PM	#16
BMW_Matt Registered User Join Date: Jul 2008 Location: Maryland Posts: 13,061 My Ride: Has AWD View My Garage	:gtfo:

05-03-2011, 10:25 PM	#17
z00 Registered User Join Date: Oct 2009 Location: Boston Posts: 323 My Ride: E46 M3 Manual View My Garage	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

05-04-2011, 11:09 AM	#19
BMW_Matt Registered User Join Date: Jul 2008 Location: Maryland Posts: 13,061 My Ride: Has AWD View My Garage	Huh? ^

05-04-2011, 11:10 AM	#20
rohde88 Registered User Join Date: Jan 2004 Location: Dallas, TX Posts: 842 My Ride: S2000 View My Garage	unless he's doing all machines and assisted lifts, chest and leg workout kill my abs... __________________ -Ron

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