What do you think of my split while in school

**skelooth** · 09-08-2005, 01:00 AM

Monday: Legs+Shoulders
5x5 squats
5x5 seated hamstring curl
5x5 seated db press
5x5 side lateral raise
2x15 stand calf raise

Tuesday: 30 minutes Medium Intensity cardio

Wednesday: Chest+Triceps
5x5 incline db press
5x5 stiff arm pull over
5x5 dips
5x5 tricep cable pushdown

Thursday: Gym Class "Outdoor activities" at college.

Friday: Back+Biceps
5x5 pull ups
5x5 bent over barbell rows
3x12 barbell shrugs
5x5 hammer curl
5x5 barbell curl

Saturday: Depletion workout
2x15 squats
2x15 hamstring curls
2x15 lat bar pulldowns
2xfailure push ups
2x15 military press
2x10 hammer curl
2x10 tricep push down

Sunday: 30 Minutes cardio.

Is there enough cardio in there for fat loss you think? I could add some cardio in pwo maybe on chest or back day

**ellipticer** · 09-08-2005, 01:15 AM

Got Deads?

**skelooth** · 09-08-2005, 01:24 AM

I knew that was going to be the first thing to come up haha.

Maybe deads before pull ups and drop the rows?

**ellipticer** · 09-08-2005, 01:49 AM

Personally, I'd drop the shrugs. Deads hit the traps.. and then add in 10 minutes of Farmer's Walks at the end of back day. It will improve your grip for deads and if you shrug while you walk, it kills the traps way more than doing BB shrugs.

**powerman2000** · 09-08-2005, 02:16 AM

You aren't going to do 5x5 every week throughout the school year, are you?

**skelooth** · 09-08-2005, 02:23 AM

Until I get bored of it or stop seeing results

Since I moved to 5x5 my strength has been progressively going up, so I'm going to run with it for as long as it works

and the schedule will be changing again next semester I'm sure.

**powerman2000** · 09-08-2005, 03:02 AM

For hypertrophy the optimum rep range is 8-12 reps.

Do you want to train for size or strength?

Are you familiar with Periodization?

**skelooth** · 09-08-2005, 03:14 AM

no, I'm not familiar with periodization. I started reading some of it but it is a loooooooooong article

And even though I want to get bigger, I'd like to get stronger too which is why I started doing it this way. I'm very weak for my size. My lifts are starting to get where they should be now, but they used to be pathetically weak. I'm seeing much quicker strength increases with the lower reps.

09-08-2005, 01:00 AM	#1
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	What do you think of my split while in school Monday: Legs+Shoulders 5x5 squats 5x5 seated hamstring curl 5x5 seated db press 5x5 side lateral raise 2x15 stand calf raise Tuesday: 30 minutes Medium Intensity cardio Wednesday: Chest+Triceps 5x5 incline db press 5x5 stiff arm pull over 5x5 dips 5x5 tricep cable pushdown Thursday: Gym Class "Outdoor activities" at college. Friday: Back+Biceps 5x5 pull ups 5x5 bent over barbell rows 3x12 barbell shrugs 5x5 hammer curl 5x5 barbell curl Saturday: Depletion workout 2x15 squats 2x15 hamstring curls 2x15 lat bar pulldowns 2xfailure push ups 2x15 military press 2x10 hammer curl 2x10 tricep push down Sunday: 30 Minutes cardio. Is there enough cardio in there for fat loss you think? I could add some cardio in pwo maybe on chest or back day __________________ R I P

09-08-2005, 01:15 AM	#2
ellipticer IronMass Sponsor Join Date: Sep 2005 Posts: 91 Recipes: 0 Rep Power: 4	Carrot Top sez: Got Deads? __________________ =-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Win $50 in FREE SUPPLEMENTS just by writing a review: Bodybuilding Supplement Reviews =-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

09-08-2005, 01:24 AM	#3
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	I knew that was going to be the first thing to come up haha. Maybe deads before pull ups and drop the rows? __________________ R I P

09-08-2005, 01:49 AM	#4
ellipticer IronMass Sponsor Join Date: Sep 2005 Posts: 91 Recipes: 0 Rep Power: 4	Personally, I'd drop the shrugs. Deads hit the traps.. and then add in 10 minutes of Farmer's Walks at the end of back day. It will improve your grip for deads and if you shrug while you walk, it kills the traps way more than doing BB shrugs. __________________ =-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Win $50 in FREE SUPPLEMENTS just by writing a review: Bodybuilding Supplement Reviews =-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

09-08-2005, 02:16 AM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,223 Recipes: 0 Rep Power: 203	You aren't going to do 5x5 every week throughout the school year, are you? __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

09-08-2005, 02:23 AM	#6
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	Until I get bored of it or stop seeing results Since I moved to 5x5 my strength has been progressively going up, so I'm going to run with it for as long as it works and the schedule will be changing again next semester I'm sure. __________________ R I P

09-08-2005, 03:02 AM	#7
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,223 Recipes: 0 Rep Power: 203	For hypertrophy the optimum rep range is 8-12 reps. Do you want to train for size or strength? Are you familiar with Periodization? __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

09-08-2005, 03:14 AM	#8
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	no, I'm not familiar with periodization. I started reading some of it but it is a loooooooooong article And even though I want to get bigger, I'd like to get stronger too which is why I started doing it this way. I'm very weak for my size. My lifts are starting to get where they should be now, but they used to be pathetically weak. I'm seeing much quicker strength increases with the lower reps. __________________ R I P

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