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Old 10-07-17, 03:04 PM
Unique workout routine contest
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I have 2 vials of Sp labs TEST ENANTHATE up for grabs here.Whomever can post the most UNIQUE workout routine wins.No copy n paste.

The theme will be off-season mass.I would like to see who can create a 3 month multi phase routine here.

We have a lot of experienced vets here with knowledge and this will add more to the superb content at SM.

THIS WILL RUN FOR A WEEK AND END NEXT SATURDAY EVENING.

THERE CAN BE VARIENTS OF KNOWN TECHNIQUES BUT LETS SEE SOME CREATIVITY WITH A GOOD TWIST.


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Old 10-08-17, 02:18 PM
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Common guys

I know we have some gurus around here.Rado..bouncer. Hint hint
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Old 10-08-17, 04:21 PM
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Well my training is 70% cross training and the rest with weights.

I have never done a 3 month layout, fuck I just do my layout for the day when I get to the box.

I can post some of WOD's I do if that would help
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Old 10-08-17, 05:18 PM
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my normal everyday workout definitely isn't unique. i stick to the basics and what works for me. BUT. I've talked about this before here... https://www.superiormuscle.com/forum...kout-destroyed

occasionally I will throw a full body balls to the wall workout in about once a month that shocks the shit out of my system. i need like 3-4 days to recover. i can literally feel my central nervous system out of whack a few days after one of my full body workouts. last time i did it i lost almost 3lbs in a 2 hour workout. that includes cardio after the full body. i do it in a hoody an sweat pants. even on test/deca/gh that kind of workout is too much to do anymore then once per month. people that say there is "no such thing as over training" haha yea okay..
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Old 10-08-17, 05:57 PM
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You'd think more people would post, especially for that test that is nicely overdosed. Just seems like only a few of us keep in shape.


Lip???? Turbo???
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Old 10-08-17, 07:04 PM
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I do daily undulating periodization if you want to hear about that?

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Old 10-08-17, 07:43 PM
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I do daily undulating periodization if you want to hear about that?

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Why do you think he started the thread bro
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Old 10-08-17, 07:49 PM
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Why do you think he started the thread bro
True that. I'll get on it tomorrow.

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Old 10-08-17, 08:02 PM
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True that. I'll get on it tomorrow.

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Dumb ass
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Old 10-09-17, 08:37 AM
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I don't do nothing special. Just an old dude staying in the fight men.

I guess for me I switch up what exercise I do so it's never the same routine week to week. So example chest
..week 1. 45 min Dumbbells /machines
Week 2 45 min..all on Smith machine
Week 3 flat bench incline decline
Week 4 negatives.
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Old 10-09-17, 08:43 AM
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I think those bottles Of test should go to lip, avid, bori, turbo...i really can't think of others who are at least keeping in shape. I'm sure we have other members who lift, but seems to me the people I mentioned, tend to keep in shape a bit more, perhaps I'm wrong.

I would say lip or turbo....avid is having a nice run with his stuff.

Turbo always complains the gear he gets is underdosed and I can attest that this test is far from it
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Old 10-09-17, 08:50 AM
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I think those bottles Of test should go to lip, avid, bori, turbo...i really can't think of others who are at least keeping in shape. I'm sure we have other members who lift, but seems to me the people I mentioned, tend to keep in shape a bit more, perhaps I'm wrong.

I would say lip or turbo....avid is having a nice run with his stuff.

Turbo always complains the gear he gets is underdosed and I can attest that this test is far from it
Agreed, I don't really need any test right now so I'll post my workout and if I win I'll give it to one of the other guys.

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Old 10-09-17, 08:52 AM
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Agreed, I don't really need any test right now so I'll post my workout and if I win I'll give it to one of the other guys.

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You're doing extremely well and you've got a nice set-up. Lip has done well too. Turbo seems to keep getting bad luck, or maybe he's just a little estrobeta bitch that kills all Alpha products
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Old 10-09-17, 09:05 AM
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I think those bottles Of test should go to lip, avid, bori, turbo...i really can't think of others who are at least keeping in shape.
Was it on purpose that you kept yourself out of that list of people?

My vote is for Turbo.

I'm coming off now but looking to up my test slightly when I jump back on. I'm right around 220 now. Would love to hit 230 by next summer but think that might be stretching it.
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Old 10-09-17, 09:15 AM
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Was it on purpose that you kept yourself out of that list of people?

My vote is for Turbo.

I'm coming off now but looking to up my test slightly when I jump back on. I'm right around 220 now. Would love to hit 230 by next summer but think that might be stretching it.
Not at all bro. I know you keep in shape, like frank. But you both, bouncer or myself don't need anything, we have tons of stuff.

Besides, turbo or lip could use it, turbo has more of an UP on this though.


Fucking kid barely weighs 120lbs and 6'5"
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Old 10-09-17, 09:39 AM
Unique workout routine contest
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Hereís my workout wake up do 15 push-ups and I go get dressed go to the bus stop get to school in PE class we do calisthenics like 10 jumping jacks 10 sit-ups 10 mountain climbers run in place for 10 seconds then we play a game like basketball dodgeball or badminton then when I get home after school I go to my swingset and I try to do 10 pull-ups almost.


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Old 10-09-17, 09:48 AM
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Hereís my workout wake up do 15 push-ups and I go get dressed go to the bus stop get to school in PE class we do calisthenics like 10 jumping jacks 10 sit-ups 10 mountain climbers run in place for 10 seconds then we play a game like basketball dodgeball or badminton then when I get home after school I go to my swingset and I try to do 10 pull-ups almost.


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You 16yrs young?
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Old 10-09-17, 09:50 AM
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Hereís my workout wake up do 15 push-ups and I go get dressed go to the bus stop get to school in PE class we do calisthenics like 10 jumping jacks 10 sit-ups 10 mountain climbers run in place for 10 seconds then we play a game like basketball dodgeball or badminton then when I get home after school I go to my swingset and I try to do 10 pull-ups almost.


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Still more than the general population of earth does.
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Old 10-09-17, 09:50 AM
Unique workout routine contest
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You 16yrs young?


Ha ha! No thatís from 30 years ago. I was 14.


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Old 10-09-17, 09:53 AM
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Ha ha! No thatís from 30 years ago. I was 14.


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Dude lol


I was like, no wonder you didn't win last times giveaway contest from AE.

Well be serious and post if you do really train. It's 2 bottles.of test and they're strong as fuck. Trust me.

I.may have had my issues with these guys, but we squared it away....but their test is no joke.

So be serious about this post
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Old 10-09-17, 09:56 AM
Unique workout routine contest
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Dude lol


I was like, no wonder you didn't win last times giveaway contest from AE.

Well be serious and post if you do really train. It's 2 bottles.of test and they're strong as fuck. Trust me.

I.may have had my issues with these guys, but we squared it away....but their test is no joke.

So be serious about this post


Iím not trying to win this time Iím good.
Yes these guys seem legit.
Whereís everyone at?

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Old 10-09-17, 10:00 AM
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Iím not trying to win this time Iím good.
Yes these guys seem legit.
Whereís everyone at?

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Sleeping like a bunch of lazy fatsos
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Old 10-09-17, 10:07 AM
Unique workout routine contest
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Sleeping like a bunch of lazy fatsos


I guess. I was just joking around this Monday morning. Glad youíre awake.
I killed legs yesterday, yes Sunday morning Iím the only one doing legs. No gym today Iíll be back tomorrow and do back.


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Old 10-09-17, 10:09 AM
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I guess. I was just joking around this Monday morning. Glad youíre awake.
I killed legs yesterday, yes Sunday morning Iím the only one doing legs. No gym today Iíll be back tomorrow and do back.


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Bro I'm up ED at 445am...even on my days off, I get up at 530am....

I do legs twice a month, my quads get too bulky. But I work on my calves twice a week, smaller compared to my quads. I do tons of running, so I need to have quads that don't run too much.

But legs are in my top 3 for fav routines.
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Old 10-09-17, 10:19 AM
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Bro I'm up ED at 445am...even on my days off, I get up at 530am....

I do legs twice a month, my quads get too bulky. But I work on my calves twice a week, smaller compared to my quads. I do tons of running, so I need to have quads that don't run too much.

But legs are in my top 3 for fav routines.


Your luck like Branch Warren and Ben Pakulski. It took me awhile to understand and enjoy the punishment of training legs. I look forward to it now. On a good day Iíll do three plates and a quarter each side. But every squat session is three plates.


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Old 10-09-17, 10:30 AM
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Your luck like Branch Warren and Ben Pakulski. It took me awhile to understand and enjoy the punishment of training legs. I look forward to it now. On a good day Iíll do three plates and a quarter each side. But every squat session is three plates.


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I need to post my video.

I do 315lbs box squats for 3 sets of 10 reps. I can not remember the last time I went over that. I can do 405 many times, but I don't need all that weight on my back. I AM NOT trying to be bigger and my strength is great for my age and size.

Genetically and I have no clue of why/how....my back, chest and quads are super easy to stack. It's where alot of my weight is at.

When people ask me: "how much you weigh" and I respond with a 193lbs remark, they're like how/what/no way

I like being incognito
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Old 10-09-17, 10:37 AM
Unique workout routine contest
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I need to post my video.

I do 315lbs box squats for 3 sets of 10 reps. I can not remember the last time I went over that. I can do 405 many times, but I don't need all that weight on my back. I AM NOT trying to be bigger and my strength is great for my age and size.

Genetically and I have no clue of why/how....my back, chest and quads are super easy to stack. It's where alot of my weight is at.

When people ask me: "how much you weigh" and I respond with a 193lbs remark, they're like how/what/no way

I like being incognito


Same here I donít like going to heavy on squats and donít go below 5 reps. And chest and triís have always been easy for me. Now Iíve been concentrating on bringing up my back and biís. Especially my back we can never have a big enough back.


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Old 10-09-17, 10:38 AM
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Same here I donít like going to heavy on squats and donít go below 5 reps. And chest and triís have always been easy for me. Now Iíve been concentrating on bringing up my back and biís. Especially my back we can never have a big enough back.


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How's everything been man? You had another account name but regardless, post more.

Nice to see you back but you tend to only come around when giveaways are mentioned, ya bitch
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Old 10-09-17, 11:08 AM
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How's everything been man? You had another account name but regardless, post more.

Nice to see you back but you tend to only come around when giveaways are mentioned, ya bitch


Did you post in the right thread? Is that to me?


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Old 10-09-17, 02:44 PM
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Traps bangs hookers and uses coke for pre-workout. i vote for him
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Old 10-09-17, 02:47 PM
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Traps bangs hookers and uses coke for pre-workout. i vote for him
He doesn't need.......bigger titties that is
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Old 10-09-17, 03:08 PM
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Back flips while jerking off

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Old 10-09-17, 06:15 PM
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Agreed, I don't really need any test right now so I'll post my workout and if I win I'll give it to one of the other guys.

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Look forward to your info brother and very noble of you as well.
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Old 10-10-17, 10:34 AM
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DUP- Daily Undulating Periodization


Daily Ė Pretty self-explanatory

Undulating Ė This refers to the fact the weight/intensity/load changes on a session by session basis.

Periodization Ė The program is set up in such a way that it is progressive, and has periods of light, moderate and heavy work

Non-linear periodization incorporates each training focus (hypertrophy 65% max, strength 85% max, and power 80% max) into each training block.

Do not train to failure on this program, it will impede training volume and reduce muscle growth.


Day 1 Hypertrophy for Chest, Back, and Legs

High bar squat 3◊12

Bench 3◊15

Good Mornings 3x8

Lat Pulldown 3x15

*******************************

Day 2 Hypertrophy for Shoulders and Arms

Dumbbell Overhead Press 3x12

Face Pulls 3x12

Dumbbell Curls 3x12

Triceps Pushdown 3x12

Cable Side Lat Raise 3x12

***************

Day 3 Power for Chest, Back, and Legs

High bar squat 5◊5, Explosive!

Bench 5◊5, Explosive!

Deadlift 6◊3 Explosive!

Lat Pulldown 3x5 Explosive!

***************

Day 4 Power for Shoulders and Arms

Dumbbell Overhead Press 5x5

Face Pulls**5x5

Dumbbell Curls 5x5

Triceps Pushdown 5x5

Cable Side Lat Raise 5x5

***************

Day 5 Strength for Chest, Back, and Legs

Chain squat, 3x5

Board press, 4◊2

Good Mornings 3x5

Lat Pulldown 3x5

***************

Day 6 Strength for Shoulders and Arms*

Dumbbell Overhead Press 5x5

Face Pulls**5x5

Dumbbell Curls 5x5

Triceps Pushdown 5x5

Cable Side Lat Raise 5x5

HIIT cardio

***************

Day 7 rest




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Old 10-10-17, 03:58 PM
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DUP- Daily Undulating Periodization


Daily Ė Pretty self-explanatory

Undulating Ė This refers to the fact the weight/intensity/load changes on a session by session basis.

Periodization Ė The program is set up in such a way that it is progressive, and has periods of light, moderate and heavy work

Non-linear periodization incorporates each training focus (hypertrophy 65% max, strength 85% max, and power 80% max) into each training block.

Do not train to failure on this program, it will impede training volume and reduce muscle growth.


Day 1 Hypertrophy for Chest, Back, and Legs

High bar squat 3◊12

Bench 3◊15

Good Mornings 3x8

Lat Pulldown 3x15

*******************************

Day 2 Hypertrophy for Shoulders and Arms

Dumbbell Overhead Press 3x12

Face Pulls 3x12

Dumbbell Curls 3x12

Triceps Pushdown 3x12

Cable Side Lat Raise 3x12

***************

Day 3 Power for Chest, Back, and Legs

High bar squat 5◊5, Explosive!

Bench 5◊5, Explosive!

Deadlift 6◊3 Explosive!

Lat Pulldown 3x5 Explosive!

***************

Day 4 Power for Shoulders and Arms

Dumbbell Overhead Press 5x5

Face Pulls**5x5

Dumbbell Curls 5x5

Triceps Pushdown 5x5

Cable Side Lat Raise 5x5

***************

Day 5 Strength for Chest, Back, and Legs

Chain squat, 3x5

Board press, 4◊2

Good Mornings 3x5

Lat Pulldown 3x5

***************

Day 6 Strength for Shoulders and Arms*

Dumbbell Overhead Press 5x5

Face Pulls**5x5

Dumbbell Curls 5x5

Triceps Pushdown 5x5

Cable Side Lat Raise 5x5

HIIT cardio

***************

Day 7 rest




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Hey Thankyou sir this is very interesting and in the past I could never find much information on the DUP system.
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Old 10-11-17, 01:30 PM
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Hey Thankyou sir this is very interesting and in the past I could never find much information on the DUP system.
It has a lot of versatility and you can tailor it to what you want to do pretty easily whether it be bodybuilding, powerlifting or strong man.

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Old 10-11-17, 05:35 PM
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The frequency on my part would take a little adaption.I have seen fullbody DUP as well.

Mon-power

We'd-strength

Fri - Hypertrophy

Very interesting indeed.I can see one would last longer without burnout and boredom.Would You include a de load week into the cycles?
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Old 10-11-17, 10:23 PM
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The frequency on my part would take a little adaption.I have seen fullbody DUP as well.

Mon-power

We'd-strength

Fri - Hypertrophy

Very interesting indeed.I can see one would last longer without burnout and boredom.Would You include a de load week into the cycles?
Always

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Old 10-12-17, 04:53 AM
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IMO Fisherman wins XD
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Old 10-13-17, 06:11 PM
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We will see but he is the one so far with some good info.
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Old 10-14-17, 12:00 PM
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We have until tonight guys so if anyone else would like to share post up.
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Old 10-15-17, 10:38 AM
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Here is a HIIT circuit I did a couple times the other day. Each station I did for 45 seconds followed by a 20 second rest.

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Old 10-15-17, 02:09 PM
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How do you do an 18 item circuit without getting something tied up by someone else? I could never do it in my gym.

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Old 10-15-17, 03:44 PM
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How do you do an 18 item circuit without getting something tied up by someone else? I could never do it in my gym.

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He lives in southern Illinois bro. I know you've been down to champaign where the University is at least once right? It's nothing but a fucken corn field and some woods. He probably has more farm animals in his gym then humans..
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Old 10-15-17, 05:08 PM
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Here is a HIIT circuit I did a couple times the other day. Each station I did for 45 seconds followed by a 20 second rest.

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Avid buddy you win this one and I really like things like this second post a lot.I personally have one day a week fullbody and freestyle it most times with routines like your circuit.Then I have one push day and one pull day.3 sessions a week

Wed- full body

Sat-push,chest,delts,tri,quads

Sun-pull,back,biceps forearms,hams

I'm actually settling back into that split and it works best as I am super busy.

Congrats and shoot me a pm.
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Old 10-17-17, 07:43 PM
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Stay waiting to hear from you my man.
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Old 10-18-17, 06:51 AM
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Traps bangs hookers and uses coke for pre-workout. i vote for him
Lmao
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Old 10-18-17, 07:01 AM
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Stay waiting to hear from you my man.
He's out back chasing chickens and cutting wood for the oven.

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Old 10-18-17, 07:02 AM
  #49
 
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Join Date: Jun 2012
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Avid is about as country/redneck as it comes, lip ain't got shit on Avid!
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Old 10-18-17, 12:44 PM
  #50
 
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Join Date: Mar 2015
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Quote:
Originally Posted by AENERGY View Post
Avid buddy you win this one and I really like things like this second post a lot.I personally have one day a week fullbody and freestyle it most times with routines like your circuit.Then I have one push day and one pull day.3 sessions a week

Wed- full body

Sat-push,chest,delts,tri,quads

Sun-pull,back,biceps forearms,hams

I'm actually settling back into that split and it works best as I am super busy.

Congrats and shoot me a pm.
My bad. I got your message but then got distracted and forgot to reply. Can I give my winnings to Lipripper?

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