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 My routine

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sclarkson1

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Posts : 247
Join date : 2012-01-02
Age : 24
Location : Alberta, Canada

PostSubject: My routine   Tue Jan 03, 2012 5:41 pm

So here is my routine.

Week 1
weighted pullups to failure(3-4 sets)
weighted dips to failure(3-4 sets)
bw pullups and chinups(as many sets as i can do till i cant do no more)
bw dips(as many sets as i can do till i cant do no more)
iso squat(aka wallsit or ski squat) (3 sets to failure)
burpees without pushup(3-4 sets to failure)
***there is no break between iso squat and burpees***
pushups(circut that hits all muscles well, min of 100 reps, first set 2-3 reps short of failure)
calf raises(100 reps)
core work
**with the bw only stuff, i play around with tempos and variations to get the absolute most out of it as i can**

Week 2
pullups and chins(high volume, min of 50, try to get an allover burn in pulling muscles)
dips(high volume, min of 50, try to get allover burn in pushing muscles
iso squat(3-5 sets, go all most to failure and have a little more volume than week 1)
burpees without pushup(min of 50)
***there is no break between iso squat and burpees***
pushups(same as week 1)
calf raises(same as week 1)
core work
** i play around with tempos and variations to get the absolute most out of it as i can and obiously, the volume is higher**

When my iso time gets higher, i will start single leg work, and once thats higher, i will add weight. I want to get a weight vest eventually so i can do weighted burpees and pushups much more comfortably.

What do you guys think of this?
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Fed X

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Join date : 2011-07-14

PostSubject: Re: My routine   Tue Jan 03, 2012 6:20 pm

Id add more squats
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sclarkson1

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Posts : 247
Join date : 2012-01-02
Age : 24
Location : Alberta, Canada

PostSubject: Re: My routine   Tue Jan 03, 2012 6:37 pm

I have been considering this. My legs have always been strong and in good shape, but I have been feeling like I need more.
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Fed X

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PostSubject: Re: My routine   Tue Jan 03, 2012 11:52 pm

squats give you better coordination, squats are compound, no imbalances so no FAKE strength and youll have better overall athleticism and function. Also they increase appetite and help with metabolism. IMO Should be done with every session. Also more muscle building and fat burning hormones are released when you train large muscles like your legs... and actually promote upper body muscle growth
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sclarkson1

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Posts : 247
Join date : 2012-01-02
Age : 24
Location : Alberta, Canada

PostSubject: Re: My routine   Wed Jan 04, 2012 12:44 pm

thx for the tips dude!
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