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| IronMass Forums GSC's 3-Day Split 30+ Section Discuss GSC's 3-Day Split in the For People of All Types forums; Hi all, I am recently arrived from another forum. I am going to continue to post there but it couldn't hurt to get some feedback here as well - besides, ... |
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08-04-2005, 08:06 PM
| #1 |
| Amateur  Join Date: Aug 2005 Location: Denver, CO
Posts: 44
Recipes: 0 Rep Power: 0   |  GSC's 3-Day Split Hi all, I am recently arrived from another forum. I am going to continue to post there but it couldn't hurt to get some feedback here as well - besides, I like GameDayDog's input and I don't think I'll get it on the other forum  A little background: I am 36, married, 3 daughters (6, 4, 1.5), live in Denver, blah blah blah. I am currently 6'0" tall and 200 lbs. I don't know my BF% but I would estimate approx. 15% (my wife thinks it's less but I'm not sure.) I have been training on and off since high school (mid-80's) and have been steady with it for the past 3-4 years after waking up one day and discovering that I was over 250 lbs. and fat/lazy. I have tried a number of "programs" ranging from Body for Life, HST, MAX-OT and so on. What I found is that I think I prefer to do my own program rather than one someone else has written for me. Anyway, enough background. My "basic" split is as follows: Monday - Chest/Bis/Abs Wednesday - Back/Tris Friday - Legs/Shoulders I am currently doing 3 sets of 6 for most exercises with some variety thrown in as well. I adjust weight upon being able to hit all 3 sets at 6 reps with good form and I may tweak certain exercises if I find that 6-8 reps is not enough. I should warn you, I change my split often and add some odd stuff to it from time to time. Currently I am doing an "Arm Blast" day with a bunch of Bi/Tri supersets. Good to be here. GSC |
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08-04-2005, 08:08 PM
| #2 |
| Amateur Join Date: Aug 2005 Location: Denver, CO
Posts: 44
Recipes: 0 Rep Power: 0 | Most Recent Workout Wednesday 08/03/05 - Legs / Shoulders Squats Warm up of 135 x 10/135 x 10/225 x 6 Work Sets: 275 x 6/6/0* Observations: First two sets went like clockwork & I was happy and all was good and right with the world. Then as I was RACKING THE BAR I felt a twinge in my upper middle back. It was one of those ones that almost takes the breath out of you and makes it hard to stand up straight if you know what I mean. I tried to work it out with some stretching - even tried a few light reps on the Hammer Strength high row to see if that helped and it loosened up a bit. I stepped under the bar for my third set and it was just miserable so I figured I'd better listen to my body and stop. Anyone have this before? Any ideas? Seated Calf Raise (angled) Work Sets: 220 x 12/10/10 Observations: These went well. I rested a bit after the squats and did some stretching which helped. This is a good weight to stay at for the time being. Lying Leg Curl Work Sets: 132 x 6/6/6 Observations:Finally! I gyess all I needed to do was drop the reps on these LOL - movin' on up next week. Leg Extension Work Sets: 180 x 6/6/6 Observations: Surprised myself here. I am liking these 3 x 6's ! Hammer Strength Shoulder Press Warm up of 45's x 10, 90's x 8 Work Sets: 115's x 6/6/4+1 Observations: I was a little nervous going into the shoulder portion of my workout after the pain I had on squats but these went well. I could tell my back was tight but it wasn't painful. I need to strap myself in next time as the higher weight is tempting me to cheat a little (see the last set ) Standing Side Laterals Work Sets: 35 x 6/6/6 Observations: These went well - good pause at the top on each rep. I realized I make some bizarre faces while doing these. Going up to 40's next week. Reverse Pec Deck Work Sets: 110 x 6/6/6 Observations: These felt very good and helped me stretch out my back a little as well. DB Shrug Work sets: 80 x 6/6/6 Observations: I was fighting these today - looked like a lot of elbow involved to me but maybe I'm imagining things. I'll stay at this weight and work on better form. iPod Highlights: Ringo singing Octopuses Garden started me out (a song that always makes me smile) followed by This Side of the Morning by Del Amitri and Girl All the Bad Guys Want from Bowling for Soup. Also heard Flagpole Sitta by Harvey Danger, Honky Cat by Elton John, and finally From Me to You by the Beatles. I hit the hot tub after this workout which I normally don't do as I favor the steam room. I let one of the jets pound right on my upper middle back. I'll see how it feels next week. If it is still bothering me I think I'll do leg presses rather than squats. Thanks, GSC |
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08-04-2005, 08:34 PM
| #3 |
| The Dawg Is Back!!  Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks!
Posts: 1,914
Recipes: 0 Rep Power: 32  |  You're an Animal... Hey.. thx for starting a thread up... and mentioning that I give good advice..  You're an Animal.. you know that?? ... I've never had that type of injury, but I feel something in that area if my back rounds-out whyle getting the weight up... I have to be careful of that a lot during my last 2 reps of a set... But I'm saying you're an animal because you didn't even try to lower the weight!!! Of course, my fyrst thought was - heating pad!! ... but I remembered the rule is - R.I.C.E. - Rest, Ice, Compression & Elevation... With that being the case, I would've rubbed Ben-Gay or Icy Hot on it... and taken 2 Advils (maybe 3)... Hopefully it's not serious, if it is... You'll know when you wake up in the morning...  ... Good luck.. I'll keep my fingers crossed.. Peace..~G
__________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!!  "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167# |
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08-04-2005, 08:46 PM
| #4 |
| a la commode  Join Date: May 2005
Posts: 4,247
Recipes: 2 Rep Power: 96 | Very Nice. P_18 -- :fruity: |
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08-05-2005, 01:11 PM
| #5 |
| Amateur Join Date: Aug 2005 Location: Denver, CO
Posts: 44
Recipes: 0 Rep Power: 0 | Arm Blast Friday! What a great workout - it was one of those workouts that felt good from start to finish - now I remember why I like this dedicated arm day - I couldn't feel my hands by the end of it - wow! Friday 08/05/05 - Arms Superset #1 - EZ Bar Curls / Close Grip Bench (Olympic bar) Warm up: EZ curls 40 (weight only) x 15 Close Grip 135 x 15 Work Sets: EZ Curls: 85 (weight only) x 5/5/4+1/4+1 Close Grip: 205 x 5/5/4/4 Observations: The goal here is 4 sets of 5. EZ curls felt better today - the first two sets I was able to pump out 5 with a nice squeeze at the top. Got closer on the second two sets - I'll keep at it. Close grips also felt better. I do these with feet up on the bench - I'll get back to 225 on these! Superset #2 - EZ Bar Skullcrusher / Standing DB Hammer Curl Work Sets: Skulls: 70 (weight only) x 8/8/8/8 Hammer: 40 x 8/8/8/8 Observations: Goal is 4 sets of 8. Wow! What a pump. These went great today. My forearms were on fire by the end but I get to move the weight up. Man is that gonna kick my ass - can't wait Superset #3 - Incline DB Curls / Cable Pressdowns Work Sets: DB Curls: 35 x 10/7/8 Pressdowns: 170 x 10/10/10 Observations: Goal is 3 sets of 10. Nothing special here other than the pressdowns went like clockwork. I am still struggling with the incline DB curls but I will beat them. Next week I'm looking that the dumbbells and saying "I must break you." Superset #4 - Machine Preacher / Machine Triceps Work Sets: Preacher: 50 x 15/12 Tris: 50 x 15/15 Observations: Goal is 2 sets of 15. This one hit home for me that I need to bring up my biceps. 3 out of 4 exercises I am moving up on tris but the bis are lagging behind. iPod Highlights: Too much good stuff to mention today but the highlights were Learn to Fly by Foo Fighters, Christine Sixteen from Kiss, Telephone Line by ELO, Girlfriend from Matthew Sweet, The Authority Song from John Cougar (I will not say Mellencamp ) and while I was doing my cool daown I got James Taylor singing Carolina in My Mind - made me think of Hibby A question for you all: I have done the arm blast two weeks in a row and I am not sure if I should go one more week or revert back to a more "standard" split next week. I don't feel that I'm overtraining - what are some opinions? Good weekend everyone! Thanks, GSC
__________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.:friday: |
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08-05-2005, 03:25 PM
| #6 |
| Pro Stature  Join Date: Aug 2005 Location: Ohio
Posts: 684
Recipes: 0 Rep Power: 10 | HI Buddy!  Just wanted to say HI, and let you know I am here too! HAVE A GOOD ONE! Brenda |
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08-05-2005, 03:36 PM
| #7 | |
| Amateur Join Date: Aug 2005 Location: Denver, CO
Posts: 44
Recipes: 0 Rep Power: 0 | Quote:
__________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.:friday: | |
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08-08-2005, 01:27 PM
| #8 |
| Amateur Join Date: Aug 2005 Location: Denver, CO
Posts: 44
Recipes: 0 Rep Power: 0 | Back To Basics OK, I am back to my "standard" split after a couple of weeks with the dedicated arm day. I have a couple of questions in this one. Monday 08/08/05 - Chest/Tris Incline DB Press (4 x 6) Warm up of 55x10 / 55x10 Work Sets: 95 x 6/6/6/6 Observations: Ok, I was pretty confident going in that I would get 6 reps on all 4 sets and they went very well. I have asked this question before but I'll put it out there agin with some options. I am at the ceiling of DBs in my gym. For inclines I feel like I have 3 options: 1. Up the reps per set to 8 - I am pretty sure that I can't get all 4 sets at 8 reps. 2. Switch to a bar - I prefer DBs but I can go to a bar on inclines if necessary. 3. Switch to a machine. There is a Hammer Strength incline machine I can go to. What are your opinions? Pec Deck Work Sets: 180 x 8/8/7 Observations: I am glad I raised the reps on these to 8 - felt a very good stretch and just barely missed the last rep. I like these in my routine. Note: I will alternate incline and flat benches as well as these and incline flyes. Close Grip BP Work Sets: 205 x 6/5/5 Observations: I am considering moving these to the Smith machine for the sake of safety. I am going pretty heavy (for me) on these and I don't have a partner. Thoughts on this? Weighted Dips Work Sets: BW + 35 x 6/6/6 Observations: felt great! Another question here: I can raise the weight here but something tells me I might want to raise the reps to 8. Thoughts? EZ Bar Skullcrushers Work Sets: 80 (weight only) x 4 / 70 (weight only) x 6/6 Observations: started too heavy here and really struggled on the first set. I guess I forgot that this is the end of my workout and I might be a little fatigued. I will adjust the weight to 75 next week. I am also considering alternating these with pressdowns. Seated Ab Crunch (Machine) Work Sets: 170 x 12/12/10 Observations: I hate abs but you already know that. iPod Highlights: more good stuff today including One Time, One Night by Los Lobos, Slit Skirts from Pete Townsend, Good Girls Don't by the Knack, See a Little Light from Bob Mould, Russians by Sting, Jimmy Olsen's Blues by The Spin Doctors and finally Jack & Diane from John Cougar. Overall a very good workout! So, to recap, any help on the incline, close grip, and dip questions would be greatly appreciated. Thanks, GSC
__________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.:friday: |
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08-08-2005, 05:59 PM
| #9 |
| Pro Stature Join Date: Aug 2005 Location: Ohio
Posts: 684
Recipes: 0 Rep Power: 10 | Nice Workout GSC!! I wanted to say HI! And have a Great Day!Brenda |
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08-08-2005, 08:06 PM
| #10 | |||||
| The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks!
Posts: 1,914
Recipes: 0 Rep Power: 32 | Quote:
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If you really loved your arm blaster routine... why not create a routine around it... So, try to do Chest & Shoulders.. Back & Forearms... Legs... Cardio... Arms.. 2 days off.. & repeat... with 2 days off, before & after your arm day.. you myght be ok... But if your triceps are styll sore on chest day.. then you'll need to rework your routine to allow for more recovery time... but if I found somethyng I loved doing.. I would try to work it into my routine... Peace..~G
__________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167# | |||||
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08-08-2005, 08:07 PM
| #11 |
| Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado
Posts: 1,725
Recipes: 0 Rep Power: 26   | Sweet nice to meet ya!!! Want to buy a Ford?
__________________ Got an issue send a PM ... to anyone but me |
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08-08-2005, 08:49 PM
| #12 |
| Pink Members  Join Date: Aug 2005 Location: south texas
Posts: 4,163
Recipes: 0 Rep Power: 85 | hey dude! great to see ya here! im doing both forums too...why not i say! the more the merrier! |
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08-08-2005, 09:57 PM
| #13 | |
| Amateur Join Date: Aug 2005 Location: Denver, CO
Posts: 44
Recipes: 0 Rep Power: 0 | Quote:
I am planning to go to a barbell for inclines - starting out at 215 for 4x6 and we'll see where it goes from there. In terms of the close grips, I will try to hit one of the knuckleheads at the gym up for a spot. If I can't do that, I'll go with the Smith. Not a bad idea on switching the order of the dips/close grips - I may try that. In terms of the arm blast, I am torn on it. I do enjoy it but it takes a lot out of me. I was planning to do it once a month or thereabouts to shake up my system. I think if I did it every week I might end up overtraining. What are your thoughts on that? Thanks, GSC
__________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.:friday: | |
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08-08-2005, 10:43 PM
| #14 |
| The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks!
Posts: 1,914
Recipes: 0 Rep Power: 32 | Over-Training?? Yeah.. overtraining is a real risk... but so is undertraining... ... The way I see it.. you could keep doing it every other friday to spice up your routine or give you somethyng to look forward too... or you could build a routine around it... The key here.. is RECOVERY TIME ... that's it really.. the reason we have splits.. is so you can work your chest & triceps... then they rest & repair (GROW), whyle you work you back & biceps (then they rest & repair)... then you work legs... etc.. etc.. and when it's tyme to do chest & triceps, they've fynished growing and resting & rebuilding... and ready to be worked again... But if you try a new routine and it's tyme to work your chest & triceps, but they're styll sore... then they aren't fynished resting & repairing & growing... so it's best to not work them out... It's lyke taking your car to a garage.. they start working on the brakes.. then you hop in the car & drive it... You would wait to drive when the repairs were finished... in thys case, you want to do your body the same way... Really, the biceps & triceps aren't really big muscles and when I was looking at your arm blaster day.. I was thynking... you could drop the last superset... If you built a routine around your blaster day... you'll be weaker on chest & back movements... but if you used those numbers as starting points... you'll know if you're getting stronger simply because you're keeping a journal... 3 to 5 weeks would be plenty of tyme to fynd good weights to use & to know if a workout is benefiting you.. And fynally.. Grab one of those gym employees... they stand around looking at women in spandex all day... they can help you out for 3 or 4 sets.. Peace..~G
__________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167# |
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08-10-2005, 01:20 PM
| #15 |
| Amateur Join Date: Aug 2005 Location: Denver, CO
Posts: 44
Recipes: 0 Rep Power: 0 | Back / Bis Back at it today after a loooong day at work yesterday. Here's the skinny: Wednesday 08/10/05 - Back / Bis Wide Grip Pulldowns Warm up of 80x10 / 80x10 / 120 x 6 Work Sets: 150 x 6/6/6/6 Observations: These went smoothly - I may have started too low in terms of weight since I was leading off with these but I'll adjust it next week. Planning to alternate these will pull-ups. Seated Cable Row Work Sets: 207.5 x 6/5/5 Observations: These were tough today! On the last rep of sets 2 & 3 I got the 6th rep to about mid-point and couldn't budge it any further. Good stretch overall. One-arm DB Row Work Sets: 85 x 6/6/6 Observations: Seemed like I felt stronger on the 3rd set than I did on the previous two - odd. I surprised myself with these today. Thinking about raising the reps to 8 on these or I may just go up to the 90's! Straight Bar Curls (using the "short" Olympic bar) Work Sets: 85 x 6/6/6/6 Observations: felt great! I am thinking about switching to the big bar and being that guy curling in the squat rack - I'll thjink about it. As it stands I will raise the weight on these. Incline DB Hammer Curls Work Sets: 40 x 6/6/6 Observations: The last set kicked my ass so I am going to leave the weight where it is and concentrate on slow, deliberate form. Great pump! Shrugs (used a hexagon-shaped bar today) Work Sets: 70 (each side) x 6/6/6 Observations: I switched these up a little and used a hexagon (I think - been a long time since geometry) shaped bar. Felt different as the grip was wider but I kind of liked it. I may alternate these with DBs. Seated Ab Crunch (Machine) Work Sets: 170 x 12/10/10 Observations: I still hate abs. iPod Highlights: Got a little Stevie Wonder today with Superstition! Other highlights were Its a Kind of Magic by Queen (Makes me think of Highlander; there can be only one), Just Another Day by Oingo Boingo, Dumb Things by Paul Kelly and the Messengers, The Who with Bargain (one of my all-time favorites), and finished up with Cruel to Be Kind by Nick Lowe. Nothing spectacular to report otherwise; just plugging along. GSC
__________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.:friday: |
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08-10-2005, 02:03 PM
| #16 |
| Pro Stature  Join Date: Apr 2005 Location: NC
Posts: 327
Recipes: 0 Rep Power: 7 | Good workouts GSC, "Plugging along" is what gets you to the end. Consistency with your workouts and diet always work.
__________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair |
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08-10-2005, 02:06 PM
| #17 |
| Pro Stature Join Date: Aug 2005 Location: Ohio
Posts: 684
Recipes: 0 Rep Power: 10 | Good Morning GSC! I hope that you have a Fantatic Day today! NICE WORKOUT GUY! :bigthumbu Brenda |
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08-12-2005, 01:13 PM
| #18 |
| Amateur Join Date: Aug 2005 Location: Denver, CO
Posts: 44
Recipes: 0 Rep Power: 0 | Decent workout today although I am concerned about my upper back problem. The details Wednesday 08/12/05 - Legs / Shoulders Hammer Strength Shoulder Press Warm up of 45's x 10/10 Work Sets: 115's x 6/6/6/4 Observations: Changed thing s up and did shoulders first today just for a little variety. Wanted to go 4 sets on these and the first three went swimmingly - just plain failed on the last set. Standing Side Laterals Work Sets: 40 x 6/5+1/5+1 Observations: Good weight here - I'll stick with it. I need to concentrate on slow, deliberate reps on these as I am tempted to cheat. Reverse Pec Deck Work Sets: 120 x 6/6/6 Observations: Movin' up again! Seated Leg Press Warm up of 215 x 10/215 x 10 Work Sets: 402.5 x 6/6/6/6 Observations: Went in feeling good and intended to do sqauts but something is wrong. There is something about how the bar sits on my back that exaserbates the injury in my upper back. I get under the bar and yowza! That hurts. Thought about doing hack squats but the machine was taken so I went to the seated leg press machine and they went fine. Any ideas about the back? Seated Calf Raise (angled) Work Sets: 220 x 12/12/9 Observations: These went well - nothing special. I made a note in my paper journal about the possibility of going high weight and low reps. I may try that next week. Lying Leg Curl Work Sets: 144 x 6/6/6 Observations:Really had to grunt out that last rep on set #3 - got some funny looks I may keep the weight here next week but then ag |