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 Post subject: Stripped-down Program
PostPosted: Wed Jun 13, 2007 9:12 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4357
Location: Pennsylvania
Over the years I've gradually pared back my workouts cutting sets and dropping isolation exercises, while keeping the money lifts. Now I feel like I've finally arrived at a stripped-down, no BS weight training program that meets my needs without a lot of fluf.

Workout # 1
Barbell Squat 5-6 sets/1-12 reps
STD or SL Deadlift 4-5 sets/1-12 reps
Prone Leg Curl 3 sets/10-12 reps
Sled Calf Raise 3 sets/15-20 reps

Workout # 2
Barbell Bench Press 4-5 sets/1-12 reps
Incline Barbell Press 3 sets/3-12 reps
Barbell Push Press 3 sets/3-12 reps

Workout # 3
Bent Barbell Row 4-5 sets/3-12 reps
Wide-grip Chin-up 3 sets/3-12 reps
Incline T-bar Row 3 sets/3-12 reps


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 Post subject:
PostPosted: Wed Jun 13, 2007 9:48 am 
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Junior Member
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Joined: Mon Jan 29, 2007 5:53 am
Posts: 242
I try not to do many isolation lifts anymore, all compound movements. But then i try and do highly intense resistance/crossfit workouts in the mornings.


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 Post subject:
PostPosted: Wed Jun 13, 2007 9:49 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4357
Location: Pennsylvania
* Barbell Squats are performed low-bar style with a moderately wide stance.
* Straight-leg Deadlifts are performed with back straight for sets of 5-12 reps.
* Sleg Calf Raises are performed on a Sled Hach Squat Machine.
* Barbell Bench Presses typically performed with a standard grip.
* Incline Barbell Presses and Barbell Push Presses are both performed with a shoulder-width grip.
* Bent Barbell Rows are performed to the belly at a roughly 45-degee angle.
* Both Barbell Rows and Chin-ups are performed with a shoulder-width overhand grip.
* Incline T-bar Rows (AKA Lever Incline Rows) are performed with a wide overhand grip.


Last edited by Matt Z on Wed Jun 13, 2007 12:41 pm, edited 1 time in total.

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 Post subject:
PostPosted: Wed Jun 13, 2007 9:51 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4357
Location: Pennsylvania
PS.) I also stretch regularly and do a lot of walking/hiking as cardio/active recovery.


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 Post subject:
PostPosted: Wed Jun 13, 2007 12:40 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4357
Location: Pennsylvania
By the way, these include warmup sets. For example, 5 sets of Barbell Bench Presses might include three warmup sets of 12 and 8 reps each followed by 3 working sets of 5 reps each. After that, I would jump right into 3 working sets of Incline Barbell Presses and 3 working sets of Barbell Push Presses.


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