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Old 07-08-2015, 09:52 PM
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Lightbulb New Supplement and Workout Routine - Curteous Criticism Welcome

Any and all criticism is welcome.

Upper days consist of; 15 min cardio session normally on treadmill at THR as a warm up. Followed by core; Hoist Ab Crunch 3x15, Torso Rotation 3x10, Knee Lifts 3x10. Then; Front Raise 3x10, Side Raise 3x10, Tricep Press 3x10, Bicep curl (left arm, right arm, then both) 3x10each, Chest Press 3x15, Midrow 3x10, Shoulder Press 3x10, and Lat Pull-Down (over and under) 3x10. No Cardio.

Lower days consist of; 15 min cardio session normally on treadmill at THR as a warm up. Followed by core; Push/Pull planks 3x10, Hyper-extensions 3x10, Side Bends 3x10. Then; Inner Thigh Abductors 3x10, Outer Thigh Abductors 3x10, Glute Extensions 3x10, Leg and Calf Press 3x10, Leg Curl 3x10, and Leg Extensions 3x10. Cardio; 30 minutes on Row Machine @ 25/30 SPM with damper @ 5.


Cardio days consist of; an hour on the treadmill or elliptical @ THR. Plus a few laps in the pool.

BI-WEEKLY (1&3)
Monday - UPPER
Tuesday - *REST*
Wednesday - LOWER
Thursday - *REST*
Friday - UPPER
Saturday - CARDIO
Sunday - *REST*

BI-WEEKLY (2&4)
Monday - LOWER
Tuesday - *REST*
Wednesday - UPPER
Thursday - *REST*
Friday - LOWER
Saturday - CARDIO
Sunday - *REST*

Last edited by tj805; 06-17-2019 at 10:01 PM. Reason: .
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Old 07-08-2015, 10:11 PM
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Talking

Do you have a favorite supplement brand. I've been using Pre-JYM pre-workout, it's a major addition. I use a multi, and take a fish oil too.

I use Post-JYM.

Between the JYM before and after workout, I get all my creatine, bCAA, arginine, betain, glutamine, and N.O. Producing chems I could ever need. Pre-JMY is fully dosed too.

Although, these help, it's nothing compared to what I imagine gear is like.
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Old 07-08-2015, 10:17 PM
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Do you have a favorite supplement brand. I've been using Pre-JYM pre-workout, it's a major addition. I use a multi, and take a fish oil too.

I use Post-JYM.

Between the JYM before and after workout, I get all my creatine, bCAA, arginine, betain, glutamine, and N.O. Producing chems I could ever need. Pre-JMY is fully dosed too.

Although, these help, it's nothing compared to what I imagine gear is like.
I tend to normally mix it up as far as manufacturer's go, but I am partial to USP Labs.
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Old 07-08-2015, 10:21 PM
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Never used the. I came across JYM products at bodybuilding.com. I used his programs too, which were pretty intense as far as quality.
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Old 07-09-2015, 10:33 AM
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Take it from me, you can make progress training just three times a week as long as you give it all you've got when you do train. The four days rest will work wonders for recovery, growth and strength.

I've tried the Dorian Yates and Mike Mentzer style and just couldn't get it right. I've also spent years training six days a week with very good results. But now I'm older and have cut back to 3 or 4 days weekly I'm getting as good if not better results.

Might not work for everybody but I'll bet those who think it doesn't work haven't tried it.


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Old 07-09-2015, 11:19 AM
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Quote:
Originally Posted by tj805 View Post
Upper days consist of; 15 min cardio session normally on treadmill at THR as a warm up. Followed by core; Hoist Ab Crunch 3x15, Torso Rotation 3x10, Knee Lifts 3x10. Then; Front Raise 3x10, Side Raise 3x10, Tricep Press 3x10, Bicep curl (left arm, right arm, then both) 3x10each, Chest Press 3x15, Midrow 3x10, Shoulder Press 3x10, and Lat Pull-Down (over and under) 3x10. No Cardio.

Lower days consist of; 15 min cardio session normally on treadmill at THR as a warm up. Followed by core; Push/Pull planks 3x10, Hyper-extensions 3x10, Side Bends 3x10. Then; Inner Thigh Abductors 3x10, Outer Thigh Abductors 3x10, Glute Extensions 3x10, Leg and Calf Press 3x10, Leg Curl 3x10, and Leg Extensions 3x10. Cardio; 30 minutes on Row Machine @ 25/30 SPM with damper @ 5.
.

BI-WEEKLY (1&3)
Monday - UPPER
Tuesday - *REST*
Wednesday - LOWER
Thursday - *REST*
Friday - UPPER
Saturday - CARDIO
Sunday - *REST*

BI-WEEKLY (2&4)
Monday - LOWER
Tuesday - *REST*
Wednesday - UPPER
Thursday - *REST*
Friday - LOWER
Saturday - CARDIO
Sunday - *REST*

Test Prop 1ml/EOD

...switching to Sustanon and Dbol cycle next, with Liv 52 at morning and night. After that cycle I will try to post before and afters if I remember. Hope it was worth the read.
is it due to your back issue you dont have a propper row and deadlift in upper day and obv no squats in lower and is a mid row like inverted row body wieght cheers
days look spot on think you can do well with that
and a log is always good to read why not start sepperate log

when people ask i always recomend a 3 day but cant do it myself im sure got gym addiction im in 5 days a week
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Old 07-09-2015, 11:40 AM
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when people ask i always recomend a 3 day but cant do it myself im sure got gym addiction im in 5 days a week
I had that for years. There's no easy cure. Probably take you at least 20 years to overcome it
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Old 07-09-2015, 05:46 PM
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I seem to do well with a four day split, using a rest day to break up my back & shoulder days.
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Old 07-09-2015, 07:40 PM
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Tj805, I'm surprised there are no squats or dead lifts but guessing that as the program has been worked out there is a reason for that?
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Old 07-10-2015, 05:24 AM
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Originally Posted by andyebs View Post
is it due to your back issue you dont have a propper row and deadlift in upper day and obv no squats in lower and is a mid row like inverted row body wieght cheers
days look spot on think you can do well with that
and a log is always good to read why not start sepperate log

when people ask i always recomend a 3 day but cant do it myself im sure got gym addiction im in 5 days a week

Quote:
Originally Posted by stillgoingstron View Post

Tj805, I'm surprised there are no squats or dead lifts but guessing that as the program has been worked out there is a reason for that?
hahaha! Crazy how a workout routine can show your weakness. I am slowly getting back there. Thinking about adding squats at least, and just start with low weight and lots of reps... see where I go from there.
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