- Joined
- May 22, 2008
- Messages
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This is the routine I received years ago from Phil. I didn't like it at the time because I was too obsessed with it not seeming like enough for each bodypart in a given workout. I also had trouble even getting one rep on the third set of any given exercise.
Day 1-chest, shoulders( shoulder presses) , triceps, quads, crunches
Day2- Back ( pull ups-rows) biceps, hamstrings, calvs.
Just rotate between days..........
Same exercises......declines or dips for chest/squats for quads.......stiff leg deads for hams.......rotate between seated and standing for calv.......1 set crunches..........HERE is the key......pick a weight you can do 7-10 reps with.........do set, rest 1 second, do next set, rest 1 second, do 3rd set..........train every day until u need a day off.
He preferred laterals over shoulder presses but at the time I was having elbow tendon issues.
Now many years later I've started it for a workout or two then stopped.
Now I've been on it for three weeks with a few changes. The big one is I take four breaths between sets, unracking on the fourth breath, this way I can get 2-3 reps on the second set and always 1-2 reps on the third set. Plus I'm doing laterals for shoulders instead of presses. I also aim for between 10-15 reps on the first set.
I'm also working out at most two days in a row but am not adverse to going every other day. It all depends on how I feel.
I will say I feel so much more energetic for both my workouts and the rest of the day. My lower back is no longer as tight, my shoulders feel better and my workouts are strong start to finish. For me, chest, back, and quads are the most exhausting. In a two way split combining chest and back that's three exercises that are especially tiring in one workout, and quads on their own. Combining chest with a quad for one and then width and thickness in another evens it out a bit.
Having hit the big 6-0 in January I feel it's even more important to recover and stay healthy and injury free. This just may be the ticket.
Day 1-chest, shoulders( shoulder presses) , triceps, quads, crunches
Day2- Back ( pull ups-rows) biceps, hamstrings, calvs.
Just rotate between days..........
Same exercises......declines or dips for chest/squats for quads.......stiff leg deads for hams.......rotate between seated and standing for calv.......1 set crunches..........HERE is the key......pick a weight you can do 7-10 reps with.........do set, rest 1 second, do next set, rest 1 second, do 3rd set..........train every day until u need a day off.
He preferred laterals over shoulder presses but at the time I was having elbow tendon issues.
Now many years later I've started it for a workout or two then stopped.
Now I've been on it for three weeks with a few changes. The big one is I take four breaths between sets, unracking on the fourth breath, this way I can get 2-3 reps on the second set and always 1-2 reps on the third set. Plus I'm doing laterals for shoulders instead of presses. I also aim for between 10-15 reps on the first set.
I'm also working out at most two days in a row but am not adverse to going every other day. It all depends on how I feel.
I will say I feel so much more energetic for both my workouts and the rest of the day. My lower back is no longer as tight, my shoulders feel better and my workouts are strong start to finish. For me, chest, back, and quads are the most exhausting. In a two way split combining chest and back that's three exercises that are especially tiring in one workout, and quads on their own. Combining chest with a quad for one and then width and thickness in another evens it out a bit.
Having hit the big 6-0 in January I feel it's even more important to recover and stay healthy and injury free. This just may be the ticket.