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the block
12-10-2004, 14:59
have been doing the following for a little while:

Day 1 - OHS 3x10
Bench 3x6
Close grip 2x8
TGU's 2x10

Day 2 - MP 15 sets of doubles upto approx 2RM (taking fatigue into account)
BB Row 3x6
BB Curl 2x8

Day 3 - Squats 9x5
Abs if alive at the end


ramadan - month of fasting - starts this week so my focus is not going to be on training.

criteria =
full body routine.
quick.
not tooo strenuous as i will fast all day, attend prayers for 90mins, then training and then go to do a night shift.

was thinking of:

Day 1
OHS 4x10
MP 3x8 barbell
Bench 4x8 incline barbell
Chins wide and close grip 2x8 of each

Day 2
Squat 4x8
MP 3x8 dumbbell
Bench 3x8 flat dumbbell
BB Row 3x8

if there is time i may include a bicep/tricep focused exercise in on either or both days.

Day 1 MP is 3x8 due to the OHS. 4x8 BP and 4 sets of chins to keep focus equal on bodyparts.

Day 2 squats get an extra set.

i was even thinking of lowering the volume to something like 2x8/10 for most exercises except squats. what do you think? any alternatives?


<buff> :017:
PikeKing
12-10-2004, 15:05
hmmmm coming up with a routine with these concerns is a first!

I would take the volume down but keep the intensity high. Doing as few exercises as possible.

Squats and Military Press one day

Rows and Bench/Dips the other

5-6 sets of 3 with a 5-6RM Load
the block
12-10-2004, 15:07
forgot to add:

goals are strength primarily but for this month just looking to maintain and keep my muscles active. <buff>
Mike
12-10-2004, 15:13
You could overtrain your shoulders with that routine.

Hows about:

Day1:
Squat 5x3
Good morning 5x5
abs 3x5

Day2:
Dips 5x5
Mili 5x5
Rows 5x5

Add bi isolation if you must on day 2. Rep range is my preference but you can change it if you wish, doesnt matter. Add grip.
PikeKing
12-10-2004, 15:17
You could overtrain your shoulders with that routine.

which routine?
Mike
12-10-2004, 15:22
which routine?

Day 1
OHS 4x10
MP 3x8 barbell
Bench 4x8 incline barbell
Chins wide and close grip 2x8 of each

Day 2
Squat 4x8
MP 3x8 dumbbell
Bench 3x8 flat dumbbell
BB Row 3x8

Day1 looks too much for shoulders for my liking (11 sets). Shoulders get hammered with ohs. I would drop mili press on day1 to make it work.
PikeKing
12-10-2004, 15:26
Day 1
OHS 4x10
MP 3x8 barbell
Bench 4x8 incline barbell
Chins wide and close grip 2x8 of each

Day 2
Squat 4x8
MP 3x8 dumbbell
Bench 3x8 flat dumbbell
BB Row 3x8

Day1 looks too much for shoulders for my liking (11 sets). Shoulders get hammered with ohs. I would drop mili press on day1 to make it work.
yeah, agree with that
the block
13-10-2004, 18:55
cheers for the replies guys. will give some feedback when i have some time - probably tomorrow.


:017: :075: :Tomcat: :iamwithst


come on guys - any more suggestions/advice/alternatives/pointers :021:
Robert
13-10-2004, 19:18
Mikes routine rocks!
Mike
13-10-2004, 19:29
Mikes routine rocks!

Thank you young man.
the block
15-10-2004, 00:43
right - feedback.

i like PK's routine. its very simple and wouldnt take long.

i also like mike's routine, except that 5x5 would be too demanding but as mike mentioned, rep range can be varied.

i have to keep OHS in there. forgot to mention that. will do 3x10 along with normal squatting.

decision time - :017: :drummer:

Day 1
OHS 3x10
Full Squat 5x3
Abs

Day 2
MP 3x3
Dips 3x3
Rows 3x3
CG chins - rep range will be left instinctive - bodybuilder style :045: <buff>
(probably 2 sets of 6/8 as it takes ages to get someone to help me with a dumbbell and i am uncomfortable chinning with a belt.)

howz that? i have mixed a bit from both PK and mikes suggestions.
PikeKing
15-10-2004, 08:04
looks good mate, give it a go.

How has the fasting effected your training in the past?
Mike
15-10-2004, 11:08
I like.
the block
16-10-2004, 01:35
looks good mate, give it a go.

How has the fasting effected your training in the past?


last year i had just started a 5x5 for the first time. infact it was the first routine that i ever did properly since before that i was training without direction in an adhoc manner, doing whatever. due to finding my feet, intensity was fairly low.

main thing is that after breaking the fast sugar levels go yo-yo, also am satiated by tiny amounts of food which means energy levels are kept low.

on the positive, i am more conscious of my body's abilities and more willing to work hard. big issue is time constraints which werent around last year. :022:
the block
16-10-2004, 01:37
glad you like it mike. that is 'iron mike' right?

i'm going to get a journal started on here at some point hopefully. i have one at muscletalk but it needs updating.
Mike
16-10-2004, 15:21
glad you like it mike. that is 'iron mike' right?

i'm going to get a journal started on here at some point hopefully. i have one at muscletalk but it needs updating.

Yep, that's me. Iron-city is my home these days...