View Single Post
Old 03-31-2014, 07:16 AM   #909
Aspengc8 Aspengc8 is offline
Veteran
 

Join Date: Dec 2005
Casino cash: $9950632
Quote:
Originally Posted by lewdog View Post
I'm just trying to help but I don't really agree with any of this. I have no problem if you like circuits and the perceived exertion you get from doing them. Hell, after benching today, the rest of my workout was 2-3 exercises done in circuit fashion for a huge pump. A serious bodybuilder type day, lol.
.
Lewdog are you still running 5/3/1? I'm curious as to how your setting up the circuit accessory work. I've been running Beyond 5/3/1 for a couple months now, and body weight is up to 236.5 as of this morning. So that's about a pound a week, I'm happy with that.

Anyway, this is how my days are arranged, let me know how your running the circuits as I may try to incorporate it.

monday: Squat 5/3/1, joker sets, first set last with 2 sec pause in the hole. Accessory: Glute ham raises 4-5 sets, reverse lunge from a box 4-5 sets, Prowler work for weight, not speed. hanging leg raises

tuesday: Bench 5/3/1, joker sets, first set last. All benching done with a full pause on chest. All benching super-set with weighted nuetral chins.
Accessory: low incline DB bench superset with either dumbell rows or chest supported rows, 4-5 sets. Shoulder circuit of rear delt movement and side laterals, 4-5 sets of 15-20 reps.

wed off

thurs: sumo deads 5/3/1, jokers & FSL.
accessory same as monday

friday: OHP 5/3/1, jokers & FSL. All pressing superset with weighted chins & rows like tuesday. same accessory work.

saturday: clean up day (arms & calves LOL)

sunday: off

Since I switched gyms to one that has about 40 yards of indoor turf set up for a prowler, i've been hitting it twice a week. Weight still going up and abs still visible. Goal is 250lbs. The work outs are the easy part.. its all the eating that is a real PITA
Posts: 2,816
Aspengc8 's adopt a chief was Sabby PiscitelliAspengc8 's adopt a chief was Sabby PiscitelliAspengc8 's adopt a chief was Sabby PiscitelliAspengc8 's adopt a chief was Sabby PiscitelliAspengc8 's adopt a chief was Sabby PiscitelliAspengc8 's adopt a chief was Sabby PiscitelliAspengc8 's adopt a chief was Sabby PiscitelliAspengc8 's adopt a chief was Sabby PiscitelliAspengc8 's adopt a chief was Sabby PiscitelliAspengc8 's adopt a chief was Sabby PiscitelliAspengc8 's adopt a chief was Sabby Piscitelli