GetUpStandUp
Active member
Man you bring back some good days of booty lock! LOL I myself was a one point californias finest in football/track and that was not my prime, it got wasted down a wrong path, and severe ptsd that wasnt understood as now, boy those was the days hurting someone every play or at least trying.i honestly havent been to the gym in about 7-8 years personally.
but i was a die hard gym rat from 16-25 (give or take)
being a trench warfare football player, i worked out for power and core strength strictly.
a few basic excersizes can turn your center of gravity into a powerhouse.
i looked over your schedule and i feel you do too much weekly.
your power excersizes should only be done 1 time a week, at best.
i'm not sure what a muscle up is tho....
your basic core strengthening excersizes are as follows:
1. bench press (go from barbell to dumbells weekly)
2. incline / decline presses ( alternating weekly)
3. push press (core and shoulders)
4. dead lifts ( legs and core)
5. snatch (core and traps)
6. bench squats. (all the way down to a sitting position, not those 1/2 ass puss squats)
thats bout it for main excersizes (u can supplement other things to fill in your routine)
but your main core exc's should only be done once a week, not including your 3 bench positions. you can do bench twice a week being you tend to recover faster.
reps are super important for strength
week 1: 5-5-5
week 2: 3-3-3
week 3: 5-3-1 (1 rep max to see how you gain strength)
week 4: 15-12-10 (i always hated this week)
also if you have a partner, work in negatives into your routine.
you will shred you fast twitch fibers this way, leading to faster growth and insane strength.
i always liked negs on butterfly's and hammy curls.
on your off days, just do calistenics (sp?)
push ups, sit ups, pull ups and dips.
Yes, my man here has the points for raw power, but you gotta tell these guys its all bout not being able to move for two days!!! This is the only trick needed-recoope your body, but bang the living shite out of every rep, and if you have no spotter you never will get those extra reps in where 90% of all growth is!!!
Yeah getting big, and powerful got me into big trouble, specially being from the streets, put it this way when you can power clean 290 lbs a 200lb man aint really a problem, today I am in my mid 30s and have been out of the gym for more than 10 years, smoked cigs for most of that, yet I hit it so hard then, just starting to get back into it went running with my dog, and she cant catch me, still got my speed 4.4 college, and I did a pretty hard workout the other day, and can still curl 100lb barbell 8 times, but really paying for it Lol.
Man muscles have memory! Funny now my body sounds like an old wooden floor with the cracks, and pops from playing football those years. Great thread, and good stories brings back glory days, funny I just started working out again, and came across this thread, and it made me feel good to remenace over those sore ass days! And hell no to the negs on hammies, thats just me, I ran track, and let me tell you running full speed weighing 230 and getting a hammie (pop) locking up on you is the worst feeling in the world as you hit the ground not knowing which pain to grab for!
Yeah I had to stay away from squats, and hammies for track season, got enough workout from running. You got me at that I cant stand those!! lol
